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Week Commencing: 13 APR 26

Choose DayπŸ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

First week of the taper so the early part of the week off won’t be too damaging, it might help. Whatever happens in the next few weeks and Cali, the half marathon time was a real bonus and I still feel like you’ve done well with your training. So I think you can relax a bit without that big pressure of hitting a big target on race day. Keep up the hard work Ben.

Coach Simon🍊

94 POINTS TARGET

64 Points

MONDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

WEDNESDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

Solid

Coach Simon 🍊
18 Points

FRIDAY

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gym-workout

Ben's S&C

15 POINTS

Ben's S&C

Barbell Bicep Curls

3 x 15 (20kg)

Romanian Deadlift

3 x 15 (20kg)

Calf Raises

3 x 15 (10kg)

Plank

3 x 60s

Tricep Dips

3 x 15 (10kg)

Goblet Squats

3 x 15 (10kg)

Bent Knee Calf Raises

3 x 15

Side Planks

3 x 30s

Chest Press

3 x 15 (30kg)

Lat Pulldown

3 x 15 (30kg)

Farmers Walk

3 x 60s (16kg)

Hip Thrusts

3 x 15 (30kg)

Wall Sits

3 x 60s

Russian Twist

3 x 15 (10kg)

Ab Crunch

3 x 15 (30kg)

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.

πŸ’ͺπŸ‘ŠπŸŠ

Coach Simon 🍊
15 Points

SATURDAY

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paul-sam

50 Mins @ MP

31 POINTS

50 Mins @ MP

10 Mins @ Easy Pace

RPE: 3

50 Mins @ Marathon Pace

RPE: 5

10 Mins @ Easy Pace

RPE: 3

Just an opportunity to get some more miles in at marathon pace and really dial those splits in.

Awesome work Ben, glad you were able to get this done. Always a nice confidence boost to get some marathon paced miles in. Had a chap run a sub 3 at Manchester this weekend (2:56). So another tick for the plans.

Coach Simon 🍊
31 Points

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS

100 Mins Run

100 Mins Run

Zone 2: Easy

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

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