Excited to see what Sunday brings. Again it’s a bonus race, so no need to put any pressure on yourself or any expectations, just go out and run a good race. Control the controllables, stay positive and work hard in those key moments. Then no matter what the clock says you can be proud of your effort and no doubt you’ll make some decent gains as a result. Any issues just shout, but a nice light in the build up to Sunday.
Good week, we are definitely heading in the right direction and happy where we are at moving into the marathon block. Times are starting to come down again which is nice. No more real races this year now, plan moving into the new year will be to race Canterbury 10, deal half and Lydd 20 which hopefully should fine tune where we need to be for Manchester!
I agree. Really pleased with the progress. It’s been consistent and steady and we’ve done what we initially set out to do was lay down those foundations coming into the marathon block. Having just done one myself, I’m excited for you as training at marathon pace is always a lot of fun. Not easy but also not that high effort that intervals demand. So loads to look forward to. Excellent work Adam.
With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.
| Step Ups | 60 Secs |
| Russian Twist | 2 x 12 (5kg) |
| Wall Sits | 2 x 75 Secs |
| Split Squat | 2 x 12 (10kg) |
| Press Up | 2 x 16 |
| Hip Abduction Isometric | 2 x 10 |
| Goblet Squat | 3 x 12 (10kg) |
| Plank | 3 x 75 Secs |
| Forward Lunge and Rotation | 2 x 16 |
| Single Leg Calf Raises | 2 x 12 (10kg) |
| Single Leg Deadlift | 2 x 10 (10kg) |
| Side Planks | 2 x 40 Secs |
| Kettlebell Bent Over Row | 2 x 13* (10kg) |
| Kettlebell Clean and Press | 2 x 8* (10kg) |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.
