I’ve snuck in an extra run this week at the expense of an S&C. But Sunday’s run is only 2 hours with some marathon pace throw in again. Any problems though let me know. Keep up the great work Manami.
I actually liked this week’s plan especially today’s 120 minutes marathon pace session.
I’m looking forward to do those sessions next week
Next Tuesday and Friday I have 60 minutes easy runs. Can I do a little longer or should I go as short as 60 minutes?
Thank you Simon another great week!
Another fantastic week Manami. Really well done. You are smashing the training. Keep the easy runs at 60 mins as Sunday is a very demanding session and you want to be fresh for that, especially with the recent hip problem.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
Just an opportunity to get some more miles in at marathon pace and really dial those splits in. Come race day we want marathon pace to feel comfortable.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
70 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
20 Mins @ Easy Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 5)
x 3
A good opportunity to practice some marathon pace on your long run. Crucial if you have a time in mind. Also sometimes a good option to add some variety to a normal 2 hour long run.