• January 26th - 1st February

Sorry, quite a tough week with two sessions, although the half marathon pace will hopefully feel relatively comfortable. You could combine that with parkrun if you again wanted to bring the easy run forward to Monday or Tuesday. The more we practice HM pace the easier it will feel on race day. So it’s worth that extra effort in training. If doing on Sunday you might still be able to combine it with the long run gang. Any issues let me know. Keep up the great work Maria.

95 Points Achieved

Enjoyed the weeks training. Yes when I feel like I am struggling I try to work my arms to move my legs but I think I need to be more consistent with that. Might change round days like I normally do due to work and busy weekends .
What do you suggest I should hydrate with on a long run?I always carry water and have taken energy gel before but whenever I’ve taken sweets that people suggest I feel sick even though I love sweets! Thought i could practice what I will use half marathon day on my long run next week

Another great week Maria. The energy gels are the best because they are designed to ensure our body can digest them quickly and convert them into energy. 1 gel every 40 mins is what I would recommend. That’s on the basis the gel is 20g of carbs (they very depending on price). I just use the SIS ones.

MONDAY

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4 Points
TR 80%
👍
👊

TUESDAY

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4pts | 12 Mins Core (S&C)

4 POINTS

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

4 Points
TR 80%
👍
👊

WEDNESDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

thursday

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30pts | 5-5-10×1-5-5

30 POINTS

10 Mins WU @ Easy Pace RPE: 3

5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.

30 Points
TR 80%
👍
Superb. Well done Maria. Big session that one

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

9 Points
TR 80%
Genuinely don’t know how pace is 6 I purposely went slow felt like I was slow and was expecting 7 or 8 pace
As long as the RPE was low. I think this is a sign of how well you are running. I’m sure there was a time that pace will have felt tough, now it’s easy. Well done Maria.

SUNDAY

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48pts | 70 Mins @ HM Pace

48 POINTS

A good opportunity to practice goal pace for an steady run. The more comfortable you get at goal pace the easier it will feel on race day.

48 Points
TR 80%
Think I actually got my pace pretty much right for the whole run for once!
Pretty much spot on with the average at the end. Are you still working on the arms that we discussed in the 1-2-1? Just wanted to check as that will continue to help with the form 😁 But another great session, well done Maria.