I’ve left any speed work out but put some marathon and half marathon pace in there which will hopefully be fine. The next few weeks are tough, but we are the key part of the plan. So keep going, you are doing so well. Any problems let me know. Keep the easy runs really easy this week.

129 Points Achieved

MONDAY

33pts | 5K Marathon Pace/5K HM Pace

33 POINTS

2km WU @ Easy Pace (RPE: 3)

5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.

33 Points

I couldn’t get the rhythm in the first 2-3k. After turned around, lovely wind helped me going in the good rhythm (I enjoyed it with the Mr wind) overall it was quite tough but great session!

Excellent work Manami. Glad Mr Wind was there to give you a helping hand. Yeah it’s not an easy one that one and you will be working hard, it’s more pts than the tough track session they did, so shows it will help improve your fitness further. A great start to the new week.

TUESDAY

18 Points

It was kind of back to back sessions so I went for a very easy jog this one.

Very sensible to keep this easy. You know what you are doing now.

WEDNESDAY

10pts | Home Legs

10 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

10 Points

All good and shaky & sweaty 💪

Sounds like the title of a song. But well done Manami. No doubt these will be building your strength and you should notice the difference in the latter stages of London marathon.

thursday

18 Points

It was a funny day that I had to squeeze a run in between work and sauna. I couldn’t focus on running or I wasn’t sure what I was doing…😅 I actually had pain in my left hip last night(after the run) it might be inflammation in it. I was going to do Eastbourne half but I won’t do that now. I’ll just go for flat runs and see how it goes. I might have a red light therapy if it went worse.

😂 Glad you were able to fit it in. Sauna sounds fun. Well done Manami

FRIDAY

SATURDAY

50 Points

It was tough one in the cold wet and windy condition but I did it. My hip was okay ish. I’m glad that I had extra recovery day.

Another fantastic session. Another fantastic week. Sorry to hear about your knee today. We just need to be a little bit cautious in the next few weeks. But you’re still doing so well.