Choose Day👇

We are at the peak stage of this plan. I know a long time out from Manchester, but if we bank 8 weeks at this level of training you’re going to be primed come April. I like the idea of getting than 10 mile pace in too ahead of Canterbury next week. Any issues let me know. Keep up the great work Adam.

Coach Simon🍊

180 POINTS TARGET

212 Points

MONDAY

bonfire

50 Mins Run

15 POINTS

Recovery 6 + S&C as per plan. 80% as I didn’t sleep great.
Well done Adam, great start to the week!!

Coach Simon 🍊
30 Points

TUESDAY

kent-relays

Dover Intervals

40 POINTS

10x 1k reps off 60 static recovery group intervals, found the pace super easy which is surprising as I’m coming down with a cold 🤦‍♂️ 14mi total.
Tough recoveries. I don’t want to ignorantly suggest pace should be quicker as I’m unaware of conditions both underfoot and weather wise. But in ideal conditions we’d be looking closer to 6 min miling. The other things you can focus on in a session like this is where’s my HR at or what RPE and I working at. Looking the Strava data HR peaked at 156 which seems low (I appreciate we’ve not really discussed HR so it might be the data is inaccurate or yours is a bit low). Plus as you said you found the pace easy. Ideally in these sessions we are pushing that RPE up to 8 to get the most out of it. Sorry sounds like I’m moaning or being critical. Still a great session. I make these points because I want to maximise your training and these are the sessions we need to push ourselves out of our comfort zone to get the best gains. I don’t think we need to change anything this week as the volume was still high yesterday, but just something to work on going forward and make sure we are hitting the correct RPE. I’ll be quiet now. Well done Adam.

Coach Simon 🍊
40 Points

WEDNESDAY

S&C as per plan.
Excellent work Adam

Coach Simon 🍊
15 Points

THURSDAY

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philippa-wide

80 Mins & Strides

28 POINTS

10x 1k off 60 again, social intervals nice and steady. + club run and W/U 17mi total in torrential rain and wind. HR is always correct as I wear a chest strap for every run. Probably will adjust tomorrows session as I’m running with a friend. Still have a cold also.
🤯🤯🤯 Wow!! Just be a bit careful. I feel like you’ve made some good progress in the past few months are primed coming into the main part of this marathon block, so I’m just so keen for you not to overdo right now and pick up an injury. You’d kick yourself. The time to change things up would be post Manchester if you don’t get the result you want. I’m confident in my plans, so keep the faith. Respect though for such big mileage.

Coach Simon 🍊
59 Points

FRIDAY

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bonfire

50 Mins Run

15 POINTS

Parkrun 19:26 steady tempo, + wu/cd 7miles ish.
Quality. When 19:26 feels like a steady tempo you know you are running well. Great work Adam

Coach Simon 🍊
28 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

135 minutes long easy run, 16mi super hilly 1,236ft elevation, average HR 129. My cold has nearly gone 😃
That’s some decent elevation in there. Love how you’ve run through the cold. I’ve got a few people on the team who I know would be in bed all weak making excuses. Fantastic work Adam.

Coach Simon 🍊
40 Points