Based on the feedback regarding the speedwork and the back I’ve removed it this week to give you a chance to recover. So it’s pretty much all easy running and some miles at marathon pace, which itself should feel relatively comfortable. Any problems let me know. If you do feel better Tuesday a track session would be a fine replacement for the 60 mins – MP. We are up to 100pts for the first time though which highlights the progress.
Dropped out water bottle on the Sunday run and when I picked it up felt a little strain on my Achilles. I could feel a twinge the rest of the run and also when I walked the dog later. Seems to be ok now but good it’s being rested Monday
Sorry to hear that and hopefully it was just a niggle. I think during this marathon block, even with a quality over quantity approach some aches and pains are inevitable it’s just monitoring them and ensuring they don’t turn into anything worse. But a good week with 100pts banked, so exactly what we were after. Great work Chris.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Glute Bridge | 45s x 2 |
| Reverse Lunge | 60s x 2 |
| Wall Sits | 45s x 2 |
12 minutes. That’s all it takes. 30s recovery between reps.
20 Mins @ Easy Pace (RPE: 2)
20 Mins @ Steady Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 4)
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
| Russian Twist | 30s x 2 |
| Plank | 45s x 2 |
| Dead Bugs | 30s x 2 |
| Flutter Kicks | 30s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Side Planks | 15s x 2 |
A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial. TIMER!
1 Mile WU @ Easy Pace (RPE: 3)
6 Miles @ Marathon Pace (RPE: 5)
1 Mile CD @ Easy Pace (RPE: 3)
A chance to add some extra miles at Marathon Pace. The more you practice the pace the more comfortable it will feel on race dace.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
40 Mins @ Easy Pace (RPE: 3)
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
