A big week with 170pts up for grabs, that’s a decent level. The extra points come from those Thursday and Friday sessions where we add in an extra 20 mins and a bit of pace in the 2nd session. Then Sunday is the key one. Are you happy with your target marathon pace. Now is the time for us to get that right as there will be a marathon session every other weekend going forward. Ideally we want to be hitting goal pace straight away and then the sessions will slowly get longer in terms of distance. Any problems let me know but keep up the great work Adam.
Feels like a below average week if I’m
Honest, could definitely do more but stuck to plan this week especially being the boys week. Sundays session was my favourite marathon session we’ve done to date and would like that session again with a 5th rep.
50mi for the week feeling good.
Appreciate the feedback, thank you. A great week. Let’s keep it the same for the next 2 weeks and then if it still feels light I will add more on. We do have 6 big weeks coming up, with a recovery week in between and whilst the training pts are similar that cumulative workload is what’s going to make the difference. Remember we only need to peak on that one day, and that’s what this plan is building towards. Plus you should now be fresh to have a real crack at Canterbury this weekend, rather than head into it tired. But I’m definitely listening and all being well we can push harder in a few weeks time. But this feedback is much better than you saying it’s a struggle, which suggests to me you are progressing really well.
| 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) |
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
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.
| 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) |
80 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
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. Do those strides and account 15 mins at the end to get them done.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
