I got this little tingle of excitement loading up your plan this week, knowing how close we are to the big one and also how well you are running. A taper week, and looks much more demanding that it is given we’ve moved Sunday’s run to Monday. Friday is the last run of note, everything else beyond that is easy miles, and not many of them either.

115 Points Target

120 Points Achieved

Got some good runs in with the Sauconys this week and they feel great. Looking forward to the race now

I couldn’t be happier with how this plan has gone. Really feel like you’re peaking at the perfect time. I think the key now is just getting the pacing right on race day. That’s the main thing that could prevent you running a great race. Glad the shoes feel good too. Great work Ben!

MONDAY

36 Points

Struggled a bit in second half tbh. Part of that was tiredness I think but also I think the gel I had. Still haven’t tested new trainers but aim to do so Wednesday

Perhaps still a bit of fatigue from the longer run Saturday and not to mention the travel. That must take it’s toll. Pretty much a case of easing back now though so the hard work is done. Get those new trainers on pronto, but I’ve found they do fit like a slipper right out of the box.

TUESDAY

6pts | 20 Mins Legs & Core (S&C)

8 POINTS

Squats	30s x 2
Russian Twist	30s x 2
Calf Raises	30s x 2
Plank	30s x 2
Glute Bridge	30s x 2
Dead Bugs	30s x 2
Reverse Lunge	30s x 2
Flutter Kicks	30s x 2
Wall Sits	30s x 2
Single Leg Deadlift	30s x 2

A short but effective workout to focus on strengthening your legs and core. Click on any exercise for a Tutorial. Any problems let me know, but these are very important, not just for running.

8 Points

Great work Ben! Nice message from Ben yesterday just to say how well he thought you were running.

WEDNESDAY

24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points

This run was a bit erratic but I tried to follow the plan, however loosely. Tried the Sauconys for the first time too. No issues and felt a good spring. Felt quite different to my ASICS so glad I have a few more runs to get used to them. But all good.

Good idea getting a run out in the Speeds. Just to correct myself meant to say “Matt” in Tuesdays feedback. No worries about hitting the exact paces here, just nice to have some variety from a 60 min easy run from time to time.

thursday

FRIDAY

36pts | 60 Mins @ MP

36 POINTS

A chance to get some important marathon paced miles in. Should feel relatively comfortable, but also like you are running with good form. If conditions are tough or hills are involved, focus on RPE rather than pace.

29 Points

Did 10 mins easy, as planned, started the marathon pace and just went too quickly. It didn’t feel that quick to me, but it’s a good lesson. Like you’ve said, the biggest mistake is going off too quick and I really have to control myself next week because I feel like I have a lot of nervous energy. Anyway, then weirdly git a stitch around 40 mins in to the ‘marathon pace’ so decided to round off with 3k easy. Will add some minutes to Sunday’s run. I actually need to do that run Monday, as off on a hike tomorrow

Pace on race day is everything. Those first 10 miles, your head is going to be telling you “go faster, this is too easy, what if”. DO NOT DO THAT!!! It will end very badly. 90% of runners slow down at the end of the marathon. The real skills is holding your pace back, so you can maintain it in the final 10k. From my experience at Chester it’s basically a 21km WU, then 10km at steady effort and then 10k working bloody hard. But the splits should be even. So that’s a good approach in the early stages when the temptation is to go quicker, tell yourself it’s just a WU for the main part of the race which comes towards the end. If you get it right you’ll be picking loads of people off in that last 10k, rather than crashing and burning. You got this.

SATURDAY

6pts | 20 Mins Legs & Core (S&C)

8 POINTS

Squats	30s x 2
Russian Twist	30s x 2
Calf Raises	30s x 2
Plank	30s x 2
Glute Bridge	30s x 2
Dead Bugs	30s x 2
Reverse Lunge	30s x 2
Flutter Kicks	30s x 2
Wall Sits	30s x 2
Single Leg Deadlift	30s x 2

A short but effective workout to focus on strengthening your legs and core. Click on any exercise for a Tutorial. Any problems let me know, but these are very important, not just for running.

8 Points

Well done Ben

SUNDAY

15 Points

Did this Monday eve. Felt great. 4.33 average but felt comfy

Nice, a sign you are running really well right now.

MONDAY

36pts | 120 Mins Run

TUESDAY

6pts | 20 Mins Legs & Core (S&C)

WEDNESDAY

24pts | 60 Mins Easy to MP

thursday

Rest Day

FRIDAY

36pts | 60 Mins @ MP

SATURDAY

6pts | 20 Mins Legs & Core (S&C)

SUNDAY

15pts | 50 Mins Run