November 3rd - 9th

Looks brutal, but this is the last big week before the taper. Sunday’s run perhaps shorten a little as we don’t want to be going beyond 32km this close to the marathon. If you get to that point before hitting 3 hours then I would stop. Hopefully being back in the UK will help though and you can do some runs with Matt. Any problems let me know. There is the option to move some bit around.

145 Points Target

125 Points Achieved

Felt good to get some decent mileage in this week and feeling good. Tried the chews in Sunday’s run. I much preferred them to gels but just don’t know how much they were giving me. But I may do one or two gels in the marathon but do mainly chews and just make sure I keep hydrated. Marathon also starts at 4 am so assume I’ll have to stagger my bed times that week to get my body clock ready.

I love where you’re at. I’m so happy with how this plan has gone to this point and really excited about the next few weeks. It feels like you’re peaking, but equally we don’t want to overhype race day and add pressure. Cos even if that doesn’t work out for whatever reason we can then take that fitness and run some really strong times across all distances in the next few months. Keep up the great work Ben and nice to have a few taper weeks coming up.

MONDAY

9 Points

Well done Ben

TUESDAY

20 Mins Legs & Core

8 POINTS

Squats	30s x 2
Russian Twist	30s x 2
Calf Raises	30s x 2
Plank	30s x 2
Glute Bridge	30s x 2
Dead Bugs	30s x 2
Reverse Lunge	30s x 2
Flutter Kicks	30s x 2
Wall Sits	30s x 2
Single Leg Deadlift	30s x 2

A short but effective workout to focus on strengthening your legs and core. Click on any exercise for a Tutorial. Any problems let me know, but these are very important, not just for running.

WEDNESDAY

28 Points

Managed to train with Matthew for this one. Great run

Brilliant, great to have Matt’s company, must be lovely having done so much solo work for a long time. Say hi to Matt from me.

thursday

20 Mins Legs & Core

8 POINTS

Squats	30s x 2
Russian Twist	30s x 2
Calf Raises	30s x 2
Plank	30s x 2
Glute Bridge	30s x 2
Dead Bugs	30s x 2
Reverse Lunge	30s x 2
Flutter Kicks	30s x 2
Wall Sits	30s x 2
Single Leg Deadlift	30s x 2

A short but effective workout to focus on strengthening your legs and core. Click on any exercise for a Tutorial. Any problems let me know, but these are very important, not just for running.

40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

FRIDAY

22 Points

Did this last night. May struggle to get the 40 min run in tbh

Well done Ben, no worries, if time is limited always best to ditch the run with the least pts on offer, as that will then have less effect on the fitness. I don’t see one missed 40 min easy run making much difference at this stage of the training though.

MONDAY

30 Mins 🏃‍♀️

TUESDAY

20 Mins Legs & Core

WEDNESDAY

3-2-1 Km

thursday

20 Mins Legs & Core

40 Mins

FRIDAY

60 Mins & Strides 🏃‍♀️

SATURDAY

Rest Day

SUNDAY

180 Mins