Another big week. 3 big sessions if you include the long run as a session (it’s worth 40+ pts, so is definitely a tough one. Looks a good schedule this week though with plenty of easy miles but two good workouts along with the S&C too. Just keep doing what you are doing. Working harder than anyone else on the team right now.
Solid week feeling strong think we might be on the right track. 53mi for the week, legs are feeling good after yesterdays effort.
Another great week. Some more great marathon results yesterday as well. 3:08 for Sam (7 min PB) was the notable one. He even said it was “easy”. To give you some perspective he’s been averaging just 122pts per week lately, albeit that includes the taper, you’re averaging 180. That could mean a few things. One, you should expect a big improvement, or two, just be wary not to overdo it, as Sam proved again what can be achieved off a load total. Getting those quality sessions in with decent recovery can lead to big improvements. But really happy with how things are going at the moment and even more confident after yesterdays results that if we get race strategy right, you’ll smash Manchester. Both Sam and Conal (3:27 PB at 64 years old) went off conservatively (at target pace) and managed to finish strong. And both were strict in terms of their big marathon sessions that they stuck to target MP. That’s one of my few worries, is your determination and eagerness to make quick and big improvements could be your undoing. So don’t feel that need to push too hard in those marathon sessions coming up.
| 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) |
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
| 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) |
10 Mins WU @ Easy Pace (RPE: 3)
1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20
10 Mins CD @ Easy Pace (RPE: 3)
Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.
80 Mins @ Easy Pace (RPE: 3)
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.
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.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.