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.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
2km WU @ Easy Pace (RPE: 3)
200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 24
2km CD @ Easy Pace (RPE: 3)
A real opportunity to work on both speed and good running economy. Train faster to race faster.
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
26Km @ Marathon Pace (RPE: 4-8)
2km CD @ Easy Pace (RPE: 3)
Huge marathon session. But if you can get this done then things are looking good for race day. Marathon training is meant to be hard, so embrace it.
