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.

100 Points Target

100 Points Achieved

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.

MONDAY

4 Points

Done Weds

Great work Chris

TUESDAY

24pts | 60 Mins Easy to MP

24 POINTS

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.

24 Points

Done – 62mins. No back issues

Brilliant, so pleased to hear the back is feeling better already. Keep doing those stretches and hopefully it will stay away. Well done Chris.

WEDNESDAY

4 Points

Done Sunday

Well done Chris and no worries for the switch, hoping you got some good rest to get that TR up for the new week.

thursday

29pts | 6 Miles @ Marathon Pace

29 POINTS

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.

29 Points

Done. The 10km were all between 5:14 and 5:20. Felt like a bit of a slog but didn’t get any worse once the first couple of marathon pace Km were out the way. I would have been able to do a few more km at that pace but not too many more. Just changed phones and need to set up Garmin connect and Strava still so may be a few days before runs uploaded

I’ve had this experience myself at the start of a plan and it can be quite unnerving and the natural thought is “how the hell am I going to be able to run 26.2 miles at this pace”. But as with anything in life, the more we practice it, the easier it becomes and hopefully by the time Brighton rolls around that pace will feel like you’re cruising. Well done Chris!!

FRIDAY

SATURDAY

12pts | 40 Mins Run

12 POINTS

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.

12 Points

All good

Well done Chris

SUNDAY

27pts | 90 Mins Run

27 POINTS

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.

27 Points

All good and back ok too. Did the back exercises yesterday night and before the run today

Great work Chris, really pleased to hear about the back. Keep doing the stretching, even if the back eases off because they’ll significantly reduce the risk of back problems in the future. You can always refine the stretches slightly, I’ve done that over time as I’ve found new stretches which help me. But 10 mins a day can make the World of difference.