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.
61mi for the week, legs feel fine, guess because we didn’t have any real big sessions this week. No injuries all is well. I’ve wrote I can work harder but the caveat is the week I don’t have the boys.
Another strong week. Biggest yet in terms of training pts. 212!! Which is a lot, but pleased you feel like there’s more in the tank. My only concern and something I have seen, is whilst individually the weeks feel ok, cumulative fatigue and stress has led to injuries in the team in the past. But at 117% of training target it’s not far over, so I’m not overly concerned. And overall you stand at 106% which is great. I feel like it’s going well and that’s perfect as we head into the big weeks of the marathon block (after Canterbury).
| 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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
