Good news. After this weeks effort session they will start to get a bit easier again and we will focus a bit more on endurance than speed. Sunday will also be the longest run of the plan, but keep up the great work. Really pleased with your progress to this point. We have marathon sessions in 4 of the next 5 weeks, so taking a break and just going easy pace this weekend.

130 Points Achieved

Another great sessions this week. I don’t particularly enjoy speed sessions in the dark but i always feel good once I finished the tasks. Today’s long run was enjoyable.

I’d love to run with Lucy but my work usually is busy on Friday afternoons. I can’t tell till last minutes sometimes.

Thank you Simon for the great sessions as always!

Fantastic running Manami. Thank you for being the perfect student

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 but less shaky this time 💪
You must be getting stronger 💪

TUESDAY

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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
That was hard but I did it! I can’t imagine doing this on my own. Felt good after that 💪
Great session Manami. You look so strong right now.

WEDNESDAY

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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
All good and sweaty and a little shaky with bent knees calf raise 😅💪
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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28pts | 80 Mins & Strides

28 POINTS

80 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form. Do those strides and account 15 mins at the end to get them done.

28 Points
I had 4 layers of clothes on and it was too much for today! Felt like a spring day. 80 minutes sweaty run was a bit hard in the different way 😅 strides were good 👍
“Be bold and start cold” is a good running quote. Well done for getting it done though and thanks for doing the strides. Lucy Pollard is the same pace as you and has the same marathon sessions coming up. She tends to do her long runs on Friday. Would you be interested in me trying to team you up so you can do those tough training runs together? And would you have availability to do them on Fridays?

SATURDAY

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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!”

SUNDAY

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48pts | 160 Mins Run

48 POINTS

160 Mins @ Easy Pace (RPE: 3)

This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.

48 Points
Yes! I did it. It’s annoying that I couldn’t go farther in Cooden as the road turns into A road so no pavement then I had to change the route. I should’ve checked before. Anyway I ran on my own but it was enjoyable and a bit busy taking the gels and chews 😁 little funny ankle and side of knee but it’s all fine. I’ll have acupuncture tomorrow.
Fantastic. Another big run. These are the type of runs that are really building your endurance. Some discomfort is to be expected and then it’s important we rest to allow the legs to get stronger. Awesome work Manami and sounds like the fuelling went well too.
PBrunner
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