Some options. It’s the final week of this plan. But given you will have worked hard in the half marathon Sunday it might make sense to use this as your week off plan? Then if you’re keen to keep working me through to Manchester (I hope you are as I feel we are on the right track), then I can crack on with getting that plan created and ready to start the following Monday. I added the sessions just in case but wary that Monday and Tuesday are highly loaded after a tough half marathon. Maybe wait and see how you feel when you wake up post Marden before making a decision.
Strong week of the back of our half last Sunday. 48 miles total feeling strong. Good to see you back also!
That was a brilliant week. 165pts is excellent, especially after a quick half. Glad you are feeling strong. And thank you. Despite now doing 19 plans I still have this burning desire to keep getting quicker. I’m going to need to step back and take a period to really work on my strength (I’ve always neglected that), but if I can get stronger than ever before I think it will allow me to keep pushing my own pts target up. Enjoy your rest week.
30 Minutes @ Easy Pace (RPE: 3-5)
You might find this actually feels tough as your legs will be tired. But that’s the idea. It’s supposed to clear out those waste products and speed up recovery. It can be better than a rest day sometimes.
4 Miles WU @ Easy Pace (RPE: 3)
Intervals as per group (RPE: 8)
3-4 Miles CD @ Easy Pace (RPE: 3)
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) |
40 Mins @ Easy Pace (RPE: 3)
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| 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) |
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
