A couple of really good sessions this week. I have tweaked Tuesdays effort session as the one on the plan was a bit too similar to recent ones. So wanted to offer more variety. Sunday is a brand new session that I created myself so I’m interested to hear how it goes. Any issues this week let me know, but keep up the great work James. Absolutely smashing it.

146 Points Achieved

Another good week & enjoyed the variety in the intervals & long run.
It was good to get up to a quicker pace on the long run & sustain the effort while not feeling spent at the end.
Pleased that I’m definitely feeling stronger & happy with the progress being made.
Thanks so much to help & feedback. As is always said trust the process.

Pleasure to work with as I love how committed you are to the plan. That’s how it should be if you work with a coach. Trust the methods, stick with it. And in theory that actually removes some of the pressure from you when it comes to race day. As long as you try your best, the outcome is as much on my shoulders as yours, so it can take away that pressure on yourself to perform. But I’m confident it will work as results from my team who have been as committed as you have been excellent. Keep up the great work James.

MONDAY

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15pts | James S&C

15 POINTS
Goblet Squat 2 x 12 (8kg)
Plank 2 x 60s
Split Squat 2 x 12 (8kg)*
Glute Bridge 2 x 10
Calf Raises 2 x 15 (8kg)*
Flutter Kicks 2 x 40s
Russian Twist 2 x 45s (5kg)
Shoulder Press 2 x 10 (8kg)
Bent Over Row 2 x 15 (8kg)
Bicep Curls 2 x 15 (8kg)
Tricep Dips Dumbbells 2 x 15 (10kg)
Dumbbell Swings 2 x 15 (10kg)
Farmers Walk 2 x 60s (12kg)
Wall Sits 2 x 60s

A decent workout covering all the fundamental movement patterns & key muscles groups. Let me know if anything feels too easy or too difficult.

15 Points
TR 80%
Strength workout continues to feel good, weights still challenging but able to complete everything while still feeling good for future workouts.
Well done James. Another one ticked off and it contributes to the overall fitness and strength

TUESDAY

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30pts | 5-4-3-2-1-1-2-3-4-5 Mins

30 POINTS

Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)

A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.

30 Points
TR 90%
Really enjoyable session & Kelle came & joined me for this one.
The 5k pace of the intervals felt good & it was the last couple where I felt I was working that bit harder to maintain the pace but it wasn’t too difficult.
Overall a fun session that went by quickly & very pleased with the results. Im definitely starting to feel stronger & more comfortable at that sort of pace again.
That’s so pleasing to hear you are starting to notice the difference. I reckon a quick 5k might be in the offing, in which case we can tweak a few of the training targets slightly. We want to avoid these sessions becoming a bit too easy and ensure we are working at that right level. If you do ever feel there is more to give then don’t be afraid to push the pace in the last couple of reps. Great work James.

WEDNESDAY

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15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

15 Points
TR 80%
Power Zone Endurance class this week so low intensity but holding for long durations.
Felt good & hit my usual power output for this class, heart rate stayed low.
It can be good to add that variety. I’m not as clued up to the benefits of cycling as running, or even some of the terminology but learning all the time and I feel one form of Cross Training is great for lowering the strain on the body whilst still getting the cardio benefit. So well done James. Plus this time of year, being indoors can be nicer one day a week.

thursday

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22 Points
TR 90%
Very wet run for a second week in a row but at least it wasn’t cold this week.
Really enjoyed the run, easy paced through out with a few small hills.
Strides were the best they have felt at the end of a run.
Now to rest up ahead of the weekend.
Loving the positive feedback and glad the strides felt so good. Well done James. Roll on the weekend.

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

9 Points
TR 100%
Nice easy but very wet leg stretcher, felt extremely comfortable throughout. Glad feeling good after a rest day.
Well done James!! Gotta love an easy parkrun

SUNDAY

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55pts | 8km-3km-8km (M)

55 POINTS

By adding in some quicker pace kms in the middle we induce fatigue. So the first 8km at marathon pace should feel comfortable, but then once we’ve hit the half marathon pace we will then be working harder to maintain MP for the 2nd block. An ultimately that’s what will happen on race day. The same pace, but different RPE’s and this session trains us for that. Enjoy. You got this.

55 Points
TR 90%
Great session that felt good & the miles ticked by.
Please with the splits especially as it was more uphill second half of the run. Legs felt good & string throughout.
Second 8km was a bit tougher but still felt like a had miles in the tank.
Pre run & during run fuelling seems to working.
Another quality session. Keen to try this myself one day as it was a session I created. The fact you still felt strong at the end is very pleasing. Excellent work James