Taper time! So important we get this right. The tendency is to want to run more don’t. Imagine spoiling all that hard work over the past 6-12 months just by cocking up the last 2 weeks of the plan. So please do ease back. It could be the difference between 2:59:59 and 3:02:00. Any problems let me know. We still have some quality runs in there.

126 Points Achieved

MONDAY

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9 Points
Recovery run only no S&C legs are sore and tired. Will pick it up either Friday or Saturday
I don’t blame you. All I would say about S&C is listen to the body, anything you do now isn’t going to bring you many gains for Manchester. So rest might the best choice. One S&C will maintain the strength you’ve built to this point.

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
Progressive 10k track session, worked into it, legs felt good by the end.
I make that about 30pts based on the splits and obviously we were missing the long WU/CD. So there some scope there later in the week to tweak something or do a little more if you feel up to it. But love those splits, smashed the session, and just two days after a half PB, impressive work Adam.

WEDNESDAY

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15 Points
S&C as per plan.
Great work Adam!! Keep ticking this off. No doubt they’ve played a decent role in your progress to this point

thursday

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21pts | 70 Mins Run

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

24 Points
10:22mi- 82 mins 😉 additional is from what I owe from Tuesdays session. Nice and chilled low HR.
I’ve never really been a HR based coach. But the more I’ve started using it in my own training, the more I am embracing it. As long as the data is correct (decent watch or HR monitor) then it’s so much better than RPE as a measurement. Just looked at your HR data for this run and it’s perfect. Thanks for the extra 10 mins too.

FRIDAY

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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!”

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!”

SUNDAY

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48pts | 3 x 3 Miles (M)

48 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

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)

A relatively comfortable marathon session. An early opportunity to get comfortable running at your goal marathon pace.

48 Points
Windy seafront run as per plan. 3mi splits quicker than MP.
Firstly, brilliant session and great pace. But it gave us some interesting data in terms of HR. At that pace the HR was too high too early, as to be expected (160+ in mile 3). What that confirms to me is if you go off too quick on race day you’ll struggle big time in the second half. So it’s absolutely imperative (can’t state this highly enough) that on the day you’re no quicker than 3:00 pace, otherwise it’s just going to go wrong. Even trying to bank a few seconds will be too much I think. So just a reminder of nailing the right pace early on at Manchester. Sorry if this sounds a bit negative, it’s not, the fact I’m now worried you might go off quicker than 3:00 pace shows how well you are running. But I’m confident you’ll be smart on the day and get it right. Great work Adam. Love where you’re at right now. And pleased this was a lighter week.