Two quality sessions, two easy runs, two S&Cs. A good blend. If you do play football and it’s intense there is scope to reduce the running training a little, perhaps by about 15pts. So something to consider. Even if you did it all plus football you’d still be at a similar level to my top training guys, chasing sub 3 marathons, who are hitting about 160pts per week. So I think it’s still all achievable. Want an extra day off? Combining S&C with an easy run could also work. Any problems let me know. Sunday should be fun though.
Decent week. Feeling like I’m getting back to better shape now after feeling quite leggy in early Jan. Think part of that was returning to playing football, which took a toll on the legs. Tbh, I’ll prob cut it out in march, cos of the half, and I’m travelling a fair bit in the next month or so
Glad you are feeling better now. Did you play football this week? I’ve got the 3 runs, 1 S&C and football listed in terms of pts. If that’s wrong just drop me a DM. But close to 90% of the target based on what I have down.
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Finish off with the strides. Total time needed is 60 mins.
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.
Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.
A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
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!”
7km @ Easy Pace (RPE: 3)
7km @ Marathon Pace (RPE: 5)
7km @ Half Marathon Pace (RPE: 6)
A really good half marathon session. Slowly increasing the pace and finishing at goal pace on tired legs. Those last 7km should be tough but keep working hard to maintain that pace. You got this!!
