An easier week post half marathon. See how you feel after Deal and there’s a chance to move things around. For example doing the 40 min marathon tempo on Tuesday might be easier than a big track session if you are still feeling tired. Only 7 weeks now until Manchester though, getting exciting.

150 Points Target
186 Points Achieved

MONDAY

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26 Points
S&C + 5mi, first few miles recovery then into easy pace.
Nice, don’t be afraid to slow it down a little on the easy runs. Looking at the HR (if accurate) if climbed to about 150. From a physiological point of view if we come on of that zone 2 into threshold our body stops creating mitochondria due to different signalling pathways. That’s why you hear all this promo for easy running. It’s more beneficial to stay at a low HR. Having listened to a couple of elite runners and PHD students studying running physiology I followed their advice and what they do on their easy runs and that’s have just mins and HR on their watch. If my HR goes over 140 I ease off the pace a little. Finding that works well for me at the moment. The pace is crazy slow, but I know it will be doing me good.

TUESDAY

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40pts | Dover Intervals

40 POINTS

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.

30 Points
As per plan 40 @ MP. Also S&C was done yesterday as per Monday feed back. HR and pace correct as chest strap worn. Club session was 400s and 800’s not what we’re after.
Just checking as a little confused. So recovery run and S&C Monday. 800s & 400s on the track but without the long WU & CD? If I’m right gives us a bit of leeway for something a bit extra later in the week if desired.

WEDNESDAY

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15 Points
S&C as per plan.
Love your consistency with these.

thursday

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
Easy 6mi with a friend nice and chilled.
Perfect. Well done Adam!

FRIDAY

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26pts | 40 Mins Tempo (M)

26 POINTS

Just an opportunity to get some more miles in at marathon pace and really dial those splits in. Come race day we want marathon pace to feel comfortable.

26 Points
6mi on, 1mi CD.
Nice. Hope you enjoy parkrun tomorrow. Gym for me tomorrow #soft Although I do have a charity group run to lead Sunday so that is why, need to be healthy for that.

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!”

32 Points
3mi W/U + PR 18:53, + 3mi MP, + 3mi C/D.
Nice. Unless I have done something wrong we have pretty much hit the target already this week with a 2 hour long run to come. In which case what I would suggest is we forget about this being a recovery week, but bank that for when you need it over then next 2-3 weeks, so you’ve got an easy week in reserve, if that makes sense? At some stage we would want to take that though. Excellent time at parkrun though.

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

42 Points
140 minute steady long hilly run, with a few hill blasts second half. Definitely feeling tired at the end of this 54mi week and race last Sunday.
Great work Adam. I’m not surprised you are feeling tired. 4 big weeks on the spin. It’s imperative we take a recovery week now. Otherwise you’re going to burn out before we get to Manchester. Ease back this week and you’ll be able to then kick on for the final few big weeks that are left. You could always rest from S&C today (Monday) if you wanted and add a few more easy miles later in the week. But a lighter week is crucial right now. You’ll get fitter as a result because your body when the adapt to the recent training.