First decent marathon session of the block. Feeling a bit jealous but hoping I’ll be fine to start smashing out those sort of sessions in a few weeks. Any problems let me know but keep up the great work. Running really well right now.
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
Unfortunately another late finish at work, so planned to do this Saturday instead.
Saturday also turned into a very long day with the kids so the reschedule didn’t happen either 🤦
No worries. Sometimes I appreciate this will be the case and it’s not like missing a bit session. A few of these over the course of a plan isn’t going to do much damage to your marathon hopes, if any. Appreciate the feedback. Coach Simon 🍊
Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!
That was very hard work, but a good session!
The wind definitely didn’t help matters 😖
I feel I just about hit paces, but that was full effort – had nothing left at the end of that 😆
Really well done Jamie. Much tougher solo. But we want to be working at that level in these sessions to ensure the gains happen. Then take advantage of the easy runs by keeping the pace gentle. Another strong workout though so really please. Shame you couldn’t join us as Sam D was back yesterday and he’s a 19 min 5k runner so would have been a perfect target for you. He’s due to do Tuesday evenings for a while now so hopefully you’ll get the opportunity to train with him and the group. Coach Simon 🍊
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
A solid 60 mins easy – back to feeling comfortable during these again!
Good to hear. As we head into marathon training it should see the endurance improve, making these 60 mins runs easier. Well done Jamie. Coach Simon 🍊
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
Again, another late finish!
Getting into silly season at work now, so unfortunately things like this will happen for a while 😖
I had hoped to have at least the one S&C session on Saturday, but as we now know, that didn’t happen either 😬
Ah nuts. I appreciate there will be weeks like this and I would always say focus on the running. Thanks for the feedback though as it does help. Coach Simon 🍊
5km @ Marathon Pace (RPE: 4) 1km @ Easy Pace (RPE: 3)
4km @ Marathon Pace (RPE: 4) 1km @ Easy Pace (RPE: 3)
3km @ Marathon Pace (RPE: 5) 1km @ Easy Pace (RPE: 3)
2km @ Marathon Pace (RPE: 6) 1km @ Easy Pace (RPE: 3)
1km @ <Marathon Pace (RPE: 6)
A good session in the middle part of your marathon training plan to get familiar with your goal pace!
This was a fantastic session!
Very happy with how the reps went – I aimed for 4:30 to give sub 3:15 marathon pace a try and hit faster on all bar one rep – and felt good the whole run!
Some hugely impressive splits there. An excellent session and some bonus points banked for hitting some great paces. Well done Jamie. Coach Simon 🍊
