A good way to start the plan. By all means move the runs around or let me know if you need to reschedule them. The key thing is not to do back to back sessions. Good to keep that marathon fitness you’ve built up by doing some solid marathon sessions from the word go. To be honest they will only be in the plan every 4 or 5 weeks, it just worked well this week. Any problems let me know. Throughout this plan there is the option to make the easy runs slightly longer. Eg 40-60 mins, and 30-50 mins, just see how you feel on the day and if you want to do extra.

135 Points Target
137 Points Achieved

Felt good to get a good week under my belt again. Should be able to do a fair but next week too. Excited to do a few park runs and the new year’s day 10k too

A great week Ben, and good to get back into the swing of training. I think 2 weeks off post marathon is right. I wish I did that 🤦‍♂️ And lots to look forward to over the next week or so, especially as you are running so well right now.

MONDAY

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12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

16 Points
Extended a tad due to circuit length. Feeling fresh
Well done Ben, always happy if you end up doing some extra. Would be pointless to stop at 40 mins and take 30 mins to walk home 😂🤦‍♂️

TUESDAY

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15pts | Ben’s S&C

15 POINTS

I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.

If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those exercises.

15 Points
Done. Went to parents’ gym but cost me a tenner so may well do home workouts while back in UK if that’s ok. Once back in Colombia (12 Jan), can hit office gym
£10 quid??? Sod that. I’ve tweaked the plan to include home workouts for a few weeks. Well done though Ben and glad it went well.

WEDNESDAY

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34pts | 8 x 1km @10K Pace

34 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 10k Pace (RPE: 7)
2 mins Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

Slowly building the volume of 1km reps so get used to running at your 10k pace. The recoveries should ensure you are able to maintain that pace throughout the session.

34 Points
Did this Thursday and tested wed. Did 8k @ 10k pace but altered slightly to do bunches together – hope that’s ok. Conditions were pretty brutal today so just wanted to get the run done asap tbh 🤣
I saw it on Strava and was thinking, I don’t recognise this session 😂 ….and of course it’s fine and makes sense to be honest. Decent pace in this conditions. These are good sessions with the 10k coming up on New Years Day!! Well done Ben.

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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10 Points
And you saved a tenner 😉 Well done Ben.

SATURDAY

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16pts | 40 Mins & Strides

16 POINTS

40 Mins @ Easy Pace (RPE: 3)

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

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

16 Points
Did this today (Friday). Sorry Simon, just cos I’ll be in London tomorrow and have an early appointment so won’t run. But, I’ll do the workout before I leave the house first thing.
No problem at all. Always happy for you to make changes to the plan in order to fit things in. Hope the appointment in London goes well.

SUNDAY

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46pts | 16k Tempo (M)

46 POINTS

2km WU @ Easy Pace RPE: 3
16km @ Marathon Pace RPE: 5
2km CD @ Easy Pace RPE: 3

A good chance to get some decent mileage in at target marathon pace!! Keep it smooth.

46 Points
A tad quick on the marathon pace but was feeling good
Nice pace. You know what. Albeit the last marathon was a long way off, but if you asked me is sub 3 possible at some stage, my advice would be, yes. So this quicker pace doesn’t worry me because I feel it aligns with your potential. Great running Ben!