I ditched the XC as mentioned and put in a brand new session that I created which should be fun. A good one as it’s continuous running and working through the paces. So new I’ve even used your London marathon photo as the main image. Any other issues this week just shout.
Good week with the sessions completed, but still lacking on the S&Cs. To be honest, when working late, by the time I get home and get sorted and dinner on etc it can well be close to 10pm, and the last thing I feel like doing is S&C 😖
I know it’s not the best attitude for them, as I know they help me run better, but I find running fun and S&C less so 😆 so if something has to fall aside it is those.
For days like that where I know the S&C will go out the window, would it be advisable to maybe do a quick 20-30 jog home instead, or would that impact the workout sessions too much?
I totally understand that. I think at this stage of your running, and the plan, it’s ok. It’s not ideal but I don’t think it will have a great deal of impact overall. I did 18 training plans with very little S&C and continued to improve. I think ultimately I paid the price in the end, and to now get to the next level I’m going to have to play catch up with my S&C, but that’s ok. I think in your current situation, prioritise the running and recovery. Then add the S&C in as a bonus when the opportunity presents itself. I don’t think there’s much to be gained from heading out for an extra 20-30 mins either. I’d rather you rest and hit the sessions harder and to be honest you’ve been smashing those out the park recently. Keep up the good work Jamie.
| 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 💪
10 Mins WU @ Easy Pace (RPE: 3)
10 Mins @ 10K Pace (RPE: 7)
3 Mins Recovery
10 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries
2 Mins Recovery
10 Mins @ 10K Pace (RPE: 8-9)
3 Mins Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A tough 10k session and the challenge is to see if you can hold your10k pace in the 2nd 10 min rep when the legs are tired and you’re feeling fatigued.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| 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 💪
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
A really solid session going through the gears. Work hard to hit those paces, especially that last 5km where the RPE will be creeping up towards 7, maybe even 8. You got this!! Enjoy.
