So a real mixture this week. If you wanted to do the long run Saturday you could always do the Progression run Friday. Marathon pace should feel fairly comfortable still right now, but it’s just good to practice pushing that little bit harder on the long run as it can help with running form. Any problems let me know. But let’s keep up this positivity energy we’ve had over the last few weeks. 140pts is the biggest week in this plan so it will be tough, but marathon training is meant to be right? Keep going Andy.
Tough week, feel like ive covered a lot of miles and worked hard. Good though! I think the progression run today was a really good metric. Tired going into it but performed really well and dug deep, still managed to hit most target – definitely feeling stronger and fitter 😀
That’s the best week I’ve got on record for you. 142pts. As mentioned this part of the plan is the toughest and it will get easier, especially when you hit the taper or a recovery week. So keep up the great work and you’ll continue to see those gains. Awesome work Andy
10 Mins WU @ Easy Pace (RPE: 3)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
“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.
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.
20 Mins @ Easy Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 5)
x 3
A good opportunity to practice some marathon pace on your long run. Crucial if you have a time in mind. Also sometimes a good option to add some variety to a normal 2 hour long run.
2 Km WU @ Easy Pace (RPE: 3)
1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)
2 Km CD @ Easy Pace (RPE: 3)
A challenging but rewarding session where you can experience what it feels like to run at different paces.
