These next 3 weeks are the peak stage of this plan. So if you work hard for these 3 weeks it’s when you have the most significant impact on your marathon time. Why so early in the plan? Because the closer to Paris we get we just want to ease back a little and not hammer the miles too hard. This also relates to efforts. This weeks sessions is the toughest one on the plan. So know if you get this done, the speed work will get progressively easier from next week as we put more focus on endurance. Hopefully that will help with motivation. Keep up the great work Andy. Any problems let me know.
Good week until Sunday.
Just couldn’t summon the energy to run.
I’m not too worried as got some big runs ahead, but going to try forget about it and crack on with the plan going forward.
I think what is most important in life, is not letting the setbacks get to us. Not just running. Nothing goes perfectly. It’s about realising that, but using to make us stronger and even more determined. So you made the right decision but come back fighting and you still have time to set yourself up for Paris. We are at 80% overall training right now which is still ok. But the target should be to get that as high as possible before you toe the start line. If there’s ever a chance to do an extra 10 mins on the plan, add it on, and keep nudging that % up. The higher the % come Paris, the better you will run.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8
10 Mins CD @ Easy Pace RPE: 3
Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.
