Tough session Tuesday, and we go again Sunday with the 3 x 20 mins at Half Marathon pace. These are the sessions which will set you up really well for Paddock Wood and perhaps even a new half marathon PB. They are tough, but worth the effort. Any problems let me know but keep up the great work Mark.
A good week, just need it to warm up 🥶,
another fantastic week Mark. Well done. Keep up the great work.
| Cross Trainer | 10 Mins |
| Rowing Machine | 5 Mins |
| Dead Bugs | 2 x 8 (10kg) |
| Hip Thrusts | 2 x 10 (7.5kg) |
| Plank | 3 x 60 |
| Flutter Kicks | 2 x 60 |
| Seated Row | 3 x 12 (50kg) |
| Lat Pull down | 2 x 15 (40kg) |
| Shoulder Press | 2×12 (20kg) |
| Chest Press | 2×12 (40kg) |
| Bicep Curls | 2×10 (15kg) |
| Tricep Dips | 2×15 (7kg) |
| Leg Press | 3 X 8 (100kg) |
10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)
Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
| Exercise Bike | 10 Mins |
| Stair Master | 12 Mins |
| Farmers Walk | 2 x 140s (12kg) |
| Clam Shells | 1 x 10 |
| Side Lunges | 2 x 12 (8kg) |
| Leg Press | 3 X 8 (100kg) |
| Forward Lunge and Rotation | 2 x 5 (4kg) |
| KettleBell Swings | 2 x 14 (20kg) |
| Squats | 2 x 10 (16kg) |
| Walking Lunges | 2 x 10* |
| Wall Sits | 2 x 30s |
| Calf Raises | 2 x 10 |
| Tib Raises | 2 x 10 |
| Psoas Hold | 2 x 40s |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A good opportunity to practice some half marathon pace on your long run. This is a tough session so you’ll be working hard, embrace that. You got this 💪
So just to clarify you start the session with a nice easy 20 minute jog. Don’t worry about the pace here, even if you are slower than your “easy pace” target, this is all about warming up the muscles. Then settle into your half marathon pace for 20 mins.
Once you’ve completed that, you repeat that process two more times, for a total of 2 hours of running, of which half will be at your target half marathon pace. Each 20 minute half marathon section will feel tougher than the previous and you’ll be working very hard in that last block.
You got this!!!
