I’ve made some tweaks this week as we did have a 3.5 hour long run in there, but I’ve dropped that to 2.5 and put in a half marathon session during the week . There is quite a lot in there, with the 4 runs, all fairly big, so if it feels too much, let me know and we can tweak it. But I would say just focus on 1 day, 1 session at a time and often it’s never as bad as it feels at the start of the week.
OK all in all, even tho missed a session, was first week I’ve felt vaguely strong for a while.
Niggles surprisingly OK for long run so as long as keep up on the mobility stuff all should be good 👍
That Sunday session was immense. Albeit be a tad careful. As that was 180 mins at marathon pace. A session so big I would never set that as part of the training, because of the risk involved. There isn’t a massive difference between MP and easy pace in truth (27 seconds per km). So I’m not worried and all Sunday does is further emphasise to me, just what a good runner you are. So whilst you missed a session, Sunday makes up for that and more so I’m going to give you 110% this week 😁
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
| Single Leg Calf Raises | 3×8 |
| Tricep Dips Dumbbells | 3 x 10 (6kg) |
| Single Leg Squats | 3 x 10 |
| Bicep Curls | 3 x 10 (12kg) |
| Forward Lunge and Rotation | 3 x 10 (6kg) |
| Shoulder Press | 3 x 10 (10kg) |
| Single Leg Glute Bridge | 3 x 10 |
| Bent Over Row | 3 x 10 (12kg) |
| Back Extensions | 3 x 8 |
| DeadLift | 3 x 10 (20kg) |
| Squat Jumps | 1 x 5,6,7 (12kg) |
| Plank | 3 x 60s |
| Press Up | 3 x 10 |
You’ve well educated in this area so more than happy if you want to mix it up.
10 Mins WU @ Easy Pace (RPE: 3)
10 Mins @ HM Pace (RPE: 6)
5 Mins @ Easy Pace (RPE: 3)
x 3
10 Mins CD @ Easy Pace (RPE: 3)
Super simple session and a chance to get some half marathon paced miles in, but not overdo it.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
150 Mins @ Easy Pace (RPE: 3)
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
