24 POINTS
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.
2 quality sessions this week and hopefully able to get back in the gym. I love the balance of the plan right now. Sunday is a brand new session which I have created so I’m interested to see how it goes. One of the others on the team is also doing it this weekend as well. Any problems just ask but keep up the great work Ben.
Have struggled this week. Not sure if it was the travel last weekend or if Xmas excesses are catching up with me. Also, felt twinges in lower back and hip on the long run.
Considering doing some yoga, as I feel like I could benefit from some intense stretching
Firstly, great work, to hit 96% in a difficult week of travel etc, is great. It’s a tough time of year here in UK, I know you’ve flown back but have been experiencing the short days and cold weather, with can effect us too. So keep going, I think some yoga can only be a good thing as well. If desk bound at work try and ensure you get up and move frequently as well, that will help.
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.
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.
10 Mins WU @ Easy Pace (RPE:2)
400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 10
10 Mins WU @ Easy Pace (RPE:3)
400s are tough. Don’t push too hard, try to keep the lap times consistent. Run tall and stay relaxed. Let’s go!
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.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
By adding in some quicker pace kms in the middle we induce fatigue. So the first 8km at marathon pace should feel comfortable, but then once we’ve hit the half marathon pace we will then be working harder to maintain MP for the 2nd block. An ultimately that’s what will happen on race day. The same pace, but different RPE’s and this session trains us for that. Enjoy. You got this.