On Tuesday we are going to be doing the evening session at Galley Hill if you can make it?? The rest of the week is about keeping it smart and building that fitness again with some solid mileage. Any problems let me know. Hopefully work will be quieter soon.
Not entirely sure where I’m finding the time to fit these sessions in, but very happy that I somehow have done 😆
To top the table in terms of distance (whilst not the best measurement of training performance) despite your limitations is great. On a serious note though if January is always like this, then perhaps in future you might be better suited to Autumn marathons and focusing on half marathons in the spring. Obviously no-one would ever turn down the opportunity to do London, but it’s something to consider going forward and might ease the pressure a bit in future years.
| 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 💪
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.
| 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 💪
10 Mins @ Easy Pace (RPE: 3)
50 Mins @ Marathon Pace (RPE: 5)
10 Mins @ Easy Pace (RPE: 3)
Just an opportunity to get some more miles in at marathon pace and really dial those splits in.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
150 Mins @ Easy Pace (RPE: 3)
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
