Another good week with a fun marathon session at the weekend. If the S&C sessions get too easy, let me know and I can tweak them. Keep up the great work Manami.
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
All good 👍
Fantastic work Manami. New session incoming. If you could let me know what are the heaviest weights you have (eg 5kg kettlebells or dumbbells) that will help me. Thanks Coach Simon 🍊
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.
I felt much better as I kept my pace in the range this week. Actual interval average pace was 4:19/km not 7:45/km.
I forgot to do the 10 minutes Cookdown jog as I saw Julia and chatted away. I’ll add 10 minutes to the next easy run.
That’s great. Yeah with the marathon the focus you don’t need to be sprinting those 1 minute reps, so well done for getting the pacing done and also thank you for letting me know about the missing CD. If you can add an extra 10 mins on later in the week that would be awesome. Excellent running Manami Coach Simon 🍊
*single leg exercises so divide the time by half and do on both sides.
Superset (combine) two exercises together. For example. 45 seconds of squats and then straight into 45 seconds of Russian Twist. Keep going until you have completed all the sets of both exercises and then take a 60 seconds rest before moving onto the next 2 exercises and repeat the process. This should allow you to get the whole session complete in around 35 minutes.
Add weights to make the exercises more challenging.
That was challenging. My legs were shaking. I had a sweaty morning 😅 I’ve done proper workout 💪💪💪
Glad you found it more challenging but also achievable. Hopefully not too tough. But excellent work Manami Coach Simon 🍊
Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉
Easy 70 minutes + 10 minutes (Wednesday CD 10 minutes that I forgot to do) was great for shaking out the aches in my legs.
I didn’t forget to do strides 🙆♀️
Yay! Great work Manami and thanks for doing both the missing 10 mins and the strides. Coach Simon 🍊
30 Mins @ Easy Pace (RPE: 3) 30 Mins @ Marathon Pace (RPE: 4) 30 Mins @ Easy Pace (RPE: 3) 30 Mins @ Marathon Pace (RPE: 5)
Another good variation to the 2 hour easy run. Marathon pace should feel fairly comfortable but you’ll need to focus on good form to run at this speed with a low RPE.
Perfect weather for this session. I enjoyed this marathon pace long run today. Tried not to go too fast or too slow. Less layers of clothing as well.
Very impressive. At the moment looking really good for getting under that 4 hour mark. So important we just keep doing what you are doing and ensure we don’t push the pace too much, as you said here, as that’s when problems can occur. But you’re smashing it right now. Coach Simon 🍊
