A couple of great sessions this week with Sunday’s being a good start to the marathon paced work. Keeping the rest of the training around those session light. Complimented by the strength work. Hitting some good numbers now with 168pts up for grabs. Right up there with the highest earners on the team. Any issues let me know. Hopefully the weeks rest has really helped.
A week of feeling slightly under the weather but got it all done eventually.
Monday club.
Tuesday S&C.
Wednesday solid track session.
Thursday easy.
Friday easy, strides and S&C.
Saturday travelling.
Sunday long run on the treadmill as per feedback.
Would have been easy to make excuses with the travel and the conditions, so to hit 99% and 166pts this week is huge. Come London, whatever the outcome, we want to make sure we look back at the training with no regrets, so keep doing what you are doing and those improvements will continue. Well done Dan. Enjoy the snow.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
2km WU @ Easy Pace (RPE: 3)
2km @ 10K Pace (RPE: 7)
3 Mins Recovery
5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries
4 Min Recovery
2km @ 10K Pace (RPE: 7)
3 Mins Recovery
5 x 400m @ 3k Pace (RPE: 8)
60 Sec Recoveries
2km CD @ Easy Pace (RPE: 3)
Great session inspired by the Running Channel. Gets us practicing our 10k goal pace but also incorporates some quicker 400s to include some speed. Enjoy.
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.
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
30 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Sometimes a 30 minute shake out can help recovery or just give you some much needed head space. Keep it easy. Strides are crucial here.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace (RPE: 2)
3 Miles @ Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 6)
1 Mile CD @ Easy Pace (RPE: 3)
A really good marathon training session and a chance to practice your goal pace without exerting too much energy.
