I’ve reigned it in a little bit, but only reduced the easy miles. For Sunday if running with others you could switch it to a straight 14 miles at Marathon pace if you prefer. It’s worth the same pts. I prefer to break it down personal as I find that easier knowing you have those short rests to enjoy. But keep it consistent. I feel like it’s coming together nicely right now and we just need to keep maintaining this level and Manchester will be a success. Any problems let me know. Keep up the good work Adam.
Football was cancelled Saturday so I had visions of doing parkrun, glad I didn’t and saved my energy for Sunday. 48mi total no issues feeling strong.
Another very impressive week. Slightly over the target but overall you’re at 107% and as long as we keep that below the 110% I’m happy that you’re not overdoing things. Great to hear you are feeling strong. Just be sure to focus a bit more on MP for the next session. Quickest we want to be doing those sessions would be 3 hour pace imo. Well done Adam
| Step Ups | 60 Secs |
| Russian Twist | 2 x 12 (5kg) |
| Wall Sits | 2 x 75 Secs |
| Split Squat | 2 x 12 (10kg) |
| Press Up | 2 x 16 |
| Hip Abduction Isometric | 2 x 10 |
| Goblet Squat | 3 x 12 (10kg) |
| Plank | 3 x 75 Secs |
| Forward Lunge and Rotation | 2 x 16 |
| Single Leg Calf Raises | 2 x 12 (10kg) |
| Single Leg Deadlift | 2 x 10 (10kg) |
| Side Planks | 2 x 40 Secs |
| Kettlebell Bent Over Row | 2 x 13* (10kg) |
| Kettlebell Clean and Press | 2 x 8* (10kg) |
With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.
| Step Ups | 60 Secs |
| Russian Twist | 2 x 12 (5kg) |
| Wall Sits | 2 x 75 Secs |
| Split Squat | 2 x 12 (10kg) |
| Press Up | 2 x 16 |
| Hip Abduction Isometric | 2 x 10 |
| Goblet Squat | 3 x 12 (10kg) |
| Plank | 3 x 75 Secs |
| Forward Lunge and Rotation | 2 x 16 |
| Single Leg Calf Raises | 2 x 12 (10kg) |
| Single Leg Deadlift | 2 x 10 (10kg) |
| Side Planks | 2 x 40 Secs |
| Kettlebell Bent Over Row | 2 x 13* (10kg) |
| Kettlebell Clean and Press | 2 x 8* (10kg) |
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace (RPE: 2)
3 Miles @ Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 6)
1 Mile CD @ Easy Pace (RPE: 3)
A really good marathon training session and a chance to practice your goal pace without exerting too much energy.
