15 POINTS
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
A nice week focusing on building the aerobic base with mainly zone 2 running. But Sunday’s long run is a pretty epic session in truth and actually the longest run in this marathon block, hence why we have no speedwork this week. It might even be worth doing 70 mins on the Friday if you can to give the legs a rest ahead of the big one Sunday. But any problems let me know. We’ve fallen a little behind target of late, so let’s get back on it, those weeks will soon tick by and Cali will be upon you.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
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.
2km WU @ Easy Pace (RPE: 3)
10km @ HM Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
If you are training for a specific time in a half marathon, getting some miles in at goal pace is key. If it’s early in your plan don’t worry too much if you’re little off pace at this stage. With the upcoming training that should improve over the weeks. In that scenario don’t give up, hold a consistent pace and RPE throughout.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
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.