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  • January 19th - 25th

A recovery week, so we ease right back. That gives you a chance to test the fitness with a quick parkrun. If you have any problems with the HR again then you can change that to 90 mins easy instead, but hopefully everything is ok. You are doing amazing so keep up the great work Manami.

104 Points Achieved

Recovery week was okay. I had the hill session which was hard. I can’t wait to go into endurance training. I guess we are running longer and longer. How long will be the longest we are doing before the marathon day? Because it’ll be my first marathon so I’d like to practice as close as 40km.

Thank you for the great sessions!

Hi Manami, well done on another good week. The highest we will get to is likely 32km. I know it feel like a long way off, but it’s the best way to train for a marathon. If we do more, then we need too long to recover and it has a detrimental effect to our overall training and fitness, plus it will also increase the risk of injury. I’ve approached marathons differently in the past. Sometimes running up to 38km in training, and then as little as 30k. I’ve found my results have definitely been better doing less because I was fresher for race day. The last 10k was always difficult but the support of the crowd and the determination help see you through.

MONDAY

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10pts | 35 Mins Legs & Core

10 POINTS

*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.

12 Points
Sweaty and shaky fun 💪💪💪
Sounds fun and hard work. The perfect combination. Well done Manami.

TUESDAY

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36pts | Continuous Hills

36 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

36 Points
It was tough one ☝️ I’m pleased that I made it for 40 minutes no stopping or walking.
You smashed it. You are such a fantastic runner. You know that right? Awesome work Manami

WEDNESDAY

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
After the hill session yesterday I did this as a recovery jog (like professional runners do) so that I didn’t damage my body… and I feel fine 😊🙆‍♀️
You could be a professional runner too though right? 😂 But smart thinking, listen to the body and adjust accordingly. Love the smart training, well done Manami.

thursday

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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!”

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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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

26 Points
I was worried if my heart started going crazy again this morning. Warm up was fine. I started at the back and it was busy I couldn’t go fast for the first mile (slower than easy pace) then I picked up speed gradually then I felt good and relaxed on the way back. Cool down was fine too.
Nice little progression run there. Well done Manami. Sensible to take it a little easier at the start if you were concerned about your heart rate.

SUNDAY

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
I could do more feeling but it was resting week so I only ran what I was told 😁
Thank you. Yes important to rest up from time to time, otherwise in a few weeks time all the fatigue will build up. Well done Manami

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