Biggest week of the plan so far with 110pts up for grabs. But 3 easy runs and perhaps a chance to hit the trails for Sundays long run and focus on time rather than distance. The Tuesday session will be done as a group in the evening if you wanted to join us up near track?
Feel ok for first week of upping things, but will be interesting to see how I manage into new year, esp if we do need to up it further for marathon. Not so much the load as fitting it all in, managing routine/time can be a bit hit and miss with the adhd. If we have to draw back to faster shorter races then that’s cool but I’d to try at least one marathon.
I do need a week off everything from 15th – 19th Dec – all the running has flagged high creatinine in bloods. They agree with me it’s prob the training as no other markers for ckd. Dr has said to put it to bed, take 7 days with zero exercise, red meat etc to get a baseline measurement. Might work well actually having a quiet week after 4 weeks of new plan.
That was a fantastic week Victoria. Really impressed. It won’t get much tougher than this at any point of the marathon block. If I did pts based on pace this week you would have hit around 140pts, which is 10 more than the peak week of this plan. That’s mainly because your ran the 130 mins, quicker than your current predicted marathon pace. I’m not a fan of telling people to “slow down” as only you can judge the effort level on the day, but perhaps that was a tad on the quick side and you might find slowing the easy runs down will help the overall energy levels.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE: 3)
60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)
45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)
30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)
x 5
10 Mins CD @ Easy Pace (RPE: 3)
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
60 Mins @ Easy Pace (RPE: 3)
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
| Single Leg Calf Raises | 3×8 |
| Tricep Dips Dumbbells | 3 x 10 (6kg) |
| Single Leg Squats | 3 x 10 |
| Bicep Curls | 3 x 10 (12kg) |
| Forward Lunge and Rotation | 3 x 10 (6kg) |
| Shoulder Press | 3 x 10 (10kg) |
| Single Leg Glute Bridge | 3 x 10 |
| Bent Over Row | 3 x 10 (12kg) |
| Back Extensions | 3 x 8 |
| DeadLift | 3 x 10 (20kg) |
| Squat Jumps | 1 x 5,6,7 (12kg) |
| Plank | 3 x 60s |
| Press Up | 3 x 10 |
You’ve well educated in this area so more than happy if you want to mix it up.
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.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
130 Mins @ Easy Pace (RPE: 3-5)
Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.
