All about the Sunday run again. Now I’m getting my fitness back I may be able to join you for part of one of these. I will let you know. I’m trying to team up with the group where I can to help as much as possible. Keep the other two runs nice and easy. Keep up the great work Manami. Any problems let me know.

124 Points Achieved

23k long tempo run was really good. I know that how long I could keep the pace now. (I’m not sure if I could go farther?)
I went faster when I joined the park runners…. I should’ve kept my pace slower. Anyway my feet still hurt so I’m resting them.
I’m thinking to get a pair of racing shoes with more cushion. ASICS Magic speed or Saucony endorphin pro? I’m not sure if I’m strong enough for them? Any advice?
Thank you again for another great week plan 😊

Another excellent week Manami. Trust me, on race day you’ll be able to hold that pace for longer, just looked what happened when you joined parkrun, it’s so much easier with other people around. In terms of shoes, my last 2 marathons I’ve done in Saucony Endorphin Speed and Nike Zoom Fly 6. The Nike has a carbon plate but is well cushioned. The Speed has a Nylon plate but just feels a little lighter. Both great shoes and I believe both on offer right now, about £110.

MONDAY

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10pts | 35 Mins Legs & Core

10 POINTS

*single leg exercises so divide the time by half and do on both sides.

Superset (combine) two exercises together. For example. 45 seconds of squats and then straight into 45 seconds of Russian Twist. Keep going until you have completed all the sets of both exercises and then take a 60 seconds rest before moving onto the next 2 exercises and repeat the process. This should allow you to get the whole session complete in around 35 minutes.

Add weights to make the exercises more challenging.

10 Points
I gave more time for resting my legs and that was less wobbly and feels good 💪
Yeah if you want more recovery that’s fine. To be honest I will tweak these sessions soon to do them to reps rather than time as I feel that works better and we don’t rush them then. But well done Manami.

TUESDAY

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18pts | 60 Mins Run

18 POINTS

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.

18 Points
60 minutes easy run that was I needed ☺️
Sometimes an easy run can make such a difference. Good choice this week rather than smashing out the hill session. Well done Manami.

WEDNESDAY

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10pts | 35 Mins Legs & Core

10 POINTS

*single leg exercises so divide the time by half and do on both sides.

Superset (combine) two exercises together. For example. 45 seconds of squats and then straight into 45 seconds of Russian Twist. Keep going until you have completed all the sets of both exercises and then take a 60 seconds rest before moving onto the next 2 exercises and repeat the process. This should allow you to get the whole session complete in around 35 minutes.

Add weights to make the exercises more challenging.

10 Points
Sweaty and good 💪
Always good to get a sweat on, well done Manami.

thursday

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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!”

FRIDAY

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22 Points
I did this on Thursday as I was free. Good and easy run and strides were great to do in the open space 😊 I’m going to do the Sunday run on Saturday as it seems better weather
Good thinking about swapping the days. Always best to take advantage of the weather when it’s better. Well done Manami.

SATURDAY

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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!”

SUNDAY

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64pts | 23K (M)

64 POINTS

2km WU @ Easy Pace (RPE: 2)

23Km @ Marathon Pace (RPE: 4-8)

2km CD @ Easy Pace (RPE: 3)

Big session!!

64 Points
I did it! I chose the flat route so that I could know the pace better. Around 21k the left calf had funny feeling but I slowed down and it was fine. Low energy in the last few Kms but I didn’t totally die. It was a great tempo session!
Superb. What a brilliant run, you looked so strong as you glided past me. Have you experimented with any salt tablets? If we lose too much salt we might cramp at the end of marathons, so perhaps something to add to the fuelling in the next few long runs. But fantastic work Manami.