Choose Day👇

Big session Sunday. And it comes quite earlier in the plan, simply because we have the two half marathons coming up as well. I would be sensible with Marathon pace on this one. Focusing on around 4:45-4:55 per km. This is the type of session that has the potential to do some damage, so don’t be too ambitious, we need to go again next week. But you have quite a nice gap after the 200s (again consistency here rather than going gung-ho), we just need to keep those fast twitch muscle fibres honest as well, they’ll be needed on race day. Any problems let me know. If you can squeeze in any S&C, even if it’s 5 mins of squats and calf raises, it’s better than nothing.

Coach Simon🍊

150 POINTS TARGET

MONDAY

TUESDAY

track

24 x 200 Metres

28 POINTS

This was a good session – but definitely tougher than it looks! You start by thinking “oh, 200m isn’t so bad” and then you start thinking “I must be nearly done now” to realise you’re on rep 10 of 24 😂 Reps ranged from 36.9s (final rep!) to 41.6s with an average of 39.6s
Anything under 40 is quick. It’s one of my favourite sessions and can’t wait to start doing them again. Well done Jamie.

Coach Simon 🍊
28 Points

WEDNESDAY

andy-alice

40 Mins & Strides

16 POINTS

Nice easy mid-week run+strides!
Nice contrast to the 200s (apart from the Strides of course 😂)

Coach Simon 🍊
16 Points

THURSDAY

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FRIDAY

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bonfire

50 Mins Run

15 POINTS

Decent 50mins to end the week and set up for the run on Sunday!
💪

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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michael-1

26K @ Marathon Pace

71 POINTS

That was a BIG session! As you saw on Strava, I also took the opportunity to beat my mind up a little bit as well as my legs 😂 Round and round I went, but managed to keep the pace going for most of the time – a couple of little momentary lapses where I realised I might be dropping pace so focussed up and got back up to speed – averaged 4:41 for the 26km at a 178 average HR, so very pleased with that!
This is huge. What a pace as well. I get a real buzz as a coach when I see the team smashing sessions like this. It really makes me happy. So thank you. I think depending on conditions and how the plan unfolds you are definitely looking like you’re going to be in the shape to attempt a 3:20 at London. Which also gives you a lot of wiggle room in terms of hitting a new PB. Which given the lack of availability of late is bloody brilliant.

Coach Simon 🍊
71 Points