A lighter week with no real sped work. Hopefully to leave you feeling fresh for HHM and give the niggles a chance to recover too. Keep the easy miles easy. Time on feet is important here. Any problems let me know
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
Hardest ones are split squats but I did it! 💪💦
They can be brutal those splits squats, but really well done Manami, you’re going to be strong on that start line. Coach Simon 🍊
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
I have still lower back and ankle pain. I had a physical therapy and she recommended not to run today or tomorrow so I missed it.
I’m working Friday so I’ll do 90 minutes run on Friday and 120 minutes run on Sunday. Thank you
That’s ok Manami. Sensible to listen to the body and take that extra rest. I have switched those other two runs around for you. Coach Simon 🍊
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
Felt heavy today as expected 😬managed to complete it without any pain. Hope weekend long run is easier. I haven’t decided if I should do or not Hastings half….
Just glad you were able to do this pain free. That is a very good sign. Well done Manami. Coach Simon 🍊
Long runs are key. Fuel and hydrate well & join a group if you can.
I ran with the group. It wasn’t great run… My ankle and feet hurt for a while. It gradually went away (phew). Last 30 minutes (after the down hill) I felt tired and heavy. Sorry I’ve been so negative lately.
No I would rather you be honest. My response to that would be, marathon training is hard. Is if it wasn’t you probably wouldn’t ready on race day. So whilst you’ve had those tough moments, I’m still confident you are really well prepared and in great shape at this point of the plan. In the next 5 weeks, 3 of them are light weeks, so hopefully that extra rest will help the body recover. Coach Simon 🍊
