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.
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.
| 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.
2km WU @ Easy Pace (RPE: 3)
3km @ 10km Pace (RPE: 7)
3 Mins Recovery
2km @ 10k Pace (RPE: 7)
2 Mins Recovery
1 km @ 5k Pace (RPE: 8)
2km CD @ Easy Pace (RPE: 3)
Really like this session. A chance to practice your 10k pace, but break it down into chunks to make it manageable. Enjoy. You got this.
| 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.
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.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
