Two great sessions this week. Very jealous as someone that has a spring marathon and isn’t running yet. On Tuesday evening we are doing an almost identical session (8 x 2 mins & 8 x 1min). Again I’m also open to the idea of doing AC Track, if Dave is doing that again. I think that would be great for you to run with quicker runners and the sessions are generally well suited for marathon training in that they always seem to do 30 mins, so it’s very endurance based. So some good options there. Any problems let me know. Keep up the great work Jamie.
A good week session wise.
Unfortunately, still have to say that work is very late finishing most nights – got in at gone 10pm on Mon and Thurs! – so still have not had the full focus on S&C that I should do!
On another unrelated point – just wanted to check how the points are tallied etc – I only ask because I was sure my total last week was in the 130s individually, but weekly total was only 122?
Pts are all calculated manually as it’s a self created platform and I have zero programming skills, so all very basis. So any mistakes will just be miscalculations by myself, so yes, always let me know if something doesn’t add up. I’ve tweaked that now. I think given how busy work is right now, keep doing what you can. I could lower the targets if you feel missing out is having a negative effect. Or we can look to try and catch up a little once work settles down, that would be my approach. We could spread that out over the weeks so it doesn’t get too demanding. But you can only make use of the time you have available to you. Well done on getting so much done to be fair.
| 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 💪
2km WU @ Easy Pace RPE: 3
8 x 400m @ Target Pace RPE: 8 (90s)
8 x 200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3
Push the pace and effort here. Work hard to make those gains. You got this!!
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.
| 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 💪
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!”
2km WU @ Easy Pace (RPE: 2)
5km @ Marathon Pace (RPE:4)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE:5)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE:6)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE:7)
2km CD @ Easy Pace (RPE: 3)
A great marathon sessions to practice goal pace. As the session progresses that RPE will creep up and you’ll have to work hard in the last 5km block.