Week Commencing: 23 MAR 26

Choose Day👇

Having read your feedback on Saturday I’ve changed this week and think keeping it easy is smart giving the travelling and potential jet lag. There’s no need to be smashing out any fast reps this week. Let’s bank some decent mileage, keep building your aerobic base and ensure you also get enough rest and recovery. Any issues let me know, but this looks a solid schedule to me.

Coach Simon🍊

127 POINTS TARGET

123 Points

MONDAY

alan-corke

90 Mins Run

27 POINTS

Nice run today along the river and lake front – boy, was it cold! I did 70m easy (vs 90) and will pick the balance up in the week. Pleased it went well yesterday Simon – well done
Must have been a reality check having flown in from Australia. No worries on the slightly shorter distance, always good to listen to your body and we can always make up those pts later in the week. Well done Phil

Coach Simon 🍊
21 Points

TUESDAY

15m elliptical warm up S&C completed
Excellent work Phil. Just came back from a decent gym session myself. That feeling of strength is really nice.

Coach Simon 🍊
10 Points

WEDNESDAY

slightly short of time. 50m completed at 133 bpm ( v sweaty shirt!)
Yeah that’s the only draw back of doing this long on the elliptical, it’s a tad sweaty. But great work Phil.

Coach Simon 🍊
15 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

Got about 2 hours sleep on the flight from Chicago but I’m now in the UK till the marathon. So, this is a rest day and I’ll tackle what I can tomorrow and hopefully be good for Sunday
Yeah take the time you need to rest up. These next few days, if fatigued could be risky, so better to be safe than sorry. Sometimes resting is the better option, but glad you are now back in the UK for a stint.

Coach Simon 🍊

FRIDAY

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S&C work done (55m ish) – good session an good enough sleep. Saw the podiatrist and she has done shockwave on the tib area. She says it’s common niggle and not too serious so rest today / tomorrow and then I am good to (and go hard) re Long Run. Simon, should we dial up the long run at all given the quiet week – eg to make the times HM pace instead of M pace?
That sounds positive and definitely good to take that advice. I would definitely stick to Marathon pace. We want to be practicing that as often as we can at this stage of the plan. Any quicker could effect your ability to pace yourself correctly on race day and also risk flaring up the injury. It’s rare anyone will complete all the sessions on the plan, so don’t worry about missing a few pts. That will work out for the best in the long run.

Coach Simon 🍊
10 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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lindsey

4 x 3 Miles

62 POINTS

Really good run today and felt very strong till the last mile when I got a bit more tired – probably because I slowed the pace to easy again. 18 miles done vs 17 planned as I wanted to push a bit more and gain some confidence going into the taper. 1 extra mile at HM pace (8:06) MP averages were, block 1 (8:47), block 2 (8:49), block 3 (8:47), block 4 (8:45). HM Mile was mile 16. Heart rate 143. MP of 8:50 felt easy / comfortable/ conversational Cadence ~ 180 for the MP miles
That is a great session coming off the back of those slight injury concerns, and I love the fact you wanted to push yourself at the end. The more we dial in that marathon pace the better it’s going to feel on race day, so I’m, really pleased. Excellent work Phil

Coach Simon 🍊
67 Points