15 POINTS
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
Big big session Sunday and that will give us a good idea of how things are set for Manchester. I’ve taken out the Dover intervals and replaced it with another marathon session. The more we can do at target pace right now the better and the kinder it will be on the hamstring. I’ve included 5 runs so I am listening and still pushing you hard, but equally trying to find that right balance. 16 weeks into plan 3, keep the faith. You’ve continued to progress since we teamed up, and I still feel there’s a big one in there on race day if the injury plays ball. Any problems let me know but keep up the great work Adam.
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) |
Just an opportunity to get some more miles in at marathon pace and really dial those splits in.
| 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) |
Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.
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!”
1 Mile WU @ Easy Pace (RPE: 2)
5 Miles @ Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 2)
4 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
2 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
1 Miles @ Marathon Pace (RPE: 6)
1 Mile CD @ Easy Pace (RPE: 3)
A big marathon session, likely to be done 3-4 weeks about before your race. This will give you a good indication of what is possible on race day. Make sure you hit that goal pace, don’t go quicker.