If someone asked me when is the most common time runners get injured, my response would be shortly after a race and returning too soon. So with that in mind, listen to the body and don’t be afraid to take some extra rest if need be, especially Monday and Tuesday. We are ahead of schedule in terms of overall training (104%) so can afford to miss a session or two and then we can always make up for it over the next few months. Only you will really know how you feel after Canterbury. If all is good the target is 175pts which means you are training harder than anyone else on my team right now, which should be a nice feeling. Let me know if we do need to tweak anything, but keep up the great work Adam.
Solid week 60mi with a few tuff sessions in there but pleasing especially coming of the back of Sundays 10mi race. All is well feeling strong no niggles.
FYI I have booked deal half which was today’s route for the 15th Feb but I won’t be racing just a marathon pace effort so no need to adjust our training leading into it or after.
You’re putting some big numbers on the board which is impressive. 208pts and feeling good. That suggests there’s potential going forward to keep progressing and pushing the training. Just be wary we don’t end up with burn out by doing too many +110% weeks (119% this week). Keep up the great work Adam.
| 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) |
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.
2km WU @ Easy Pace (RPE: 3)
1km @ 10k Pace (RPE: 7)
1km @ Marathon Pace (RPE: 5)
x 5
2km CD @ Easy Pace (RPE: 3)
A good opportunity to run 10k with half of the session at goal pace. The other half will be around marathon pace. This will build confidence and get you used to running at your goal race pace.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.