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.
Highlight of the week was the new Legs & core session 😁
My abductors were achy for 3 days. That means it is working! I wanted to strengthen my abductor muscles.
I also enjoyed the marathon pace long run I can do in this pace for 2hs but I’m not sure if I can keep going this pace for 42km 😅
Thanks Simon for another week of great sessions!
The good thing about working with a coach who has done lots of training plans is they (me in this case) has probably had the exact same experiences you have. I’ve done a 21km run at marathon pace and had those same thought. “No way can I do that for 42km”. Not only did I manage it, I did it having been ill the week before. So you can. Come race day you’ll be better rested, fitter, have others runners around to support you and thousands of fans cheering you on. So it’s much easier doing it on race day compared to training. But great stuff Manami and glad you found the new workout to be challenging.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
“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)
8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery
8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery
10 Mins CD @ Easy Pace (RPE: 3)
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.
*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.
70 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
