What I would say right now is this schedule was created on the assumption the training had gone smoothly. So obviously the interruptions caused by the back, might leave you a little behind. The point being, give yourself some slack and ease off some of the sessions if need be. Sunday being an example. If it feels too much, do what you can. Any problems let me know.

155 Points Target
155 Points Achieved

A good week. Hill reps were solid and Sunday run was perfect. Easy parkrun was just right too. This is the first week I’ve completed all my training since I got sciatica and feel I’m in a good place with nine weeks to go before the marathon in Seville. I have two weeks off for Christmas and am looking forward to running in the morning sunshine.

I do love my pts system because it just tells you how good a week has been and 155pts is excellent. Working to miles doesn’t always give a true reflection of how hard we’ve worked. But so many positives to take from this week. I was a little worried Sunday’s run was too much too soon but having that support of the group obviously worked wonders and that pace 👊 A great sign for the rest of the week leading up to Seville. Awesome work Conal.

MONDAY

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15pts | Conal S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
15 Points
Done. Good
Great work Conal!

TUESDAY

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26pts | 8 x 2 Mins Hill Reps

26 POINTS

Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.

26 Points
Felt great after this. Good to see Sam running comfortably within himself and going gently through the gears in the second half. I was pleased with what I did.
A good solid session. Nice to have you back doing these again now and always nice to have Sam along as well. Such a top bloke.

WEDNESDAY

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15pts | Conal S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
15 Points
Done.
💪

thursday

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22 Points
Ran on Friday morning as the sun came up. Took it easy and went straight into strides which I enjoyed.
Sounds idyllic. As much as we dread the winter time there are actually some really good conditions for running. Well done Conal.

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

13 Points
Ran with Kev Blowers at a very comfortable pace and enjoyed it. We finished at 23:40 and I realise now that all I have to do on Sunday is run the same pace and keep it going for 23K. Nine weeks from a marathon that should be fine, even if we do start with Harleshute.
Great work Conal. Sometimes it’s good to do parkrun at marathon pace as you realise it’s not actually that bad. Although doing it doing it 42km rather than 5k is the real challenge.

SUNDAY

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64pts | 23K (M)

64 POINTS

2km WU @ Easy Pace (RPE: 2)

23Km @ Marathon Pace (RPE: 4-8)

2km CD @ Easy Pace (RPE: 3)

Big session!!

64 Points
I’d been nervous about this all week but it went really well. Ran with Jack’s fast Sunday group which included Louis, Steve and Mark Barham as well as Jack and Stuart. Cadence Kev has been running with this group a few weeks but I knew it was a step up for me. On the hills I kept remembered our 2 minute reps from last Tuesday and that helped a lot. Once we got on the seafront at Bexhill I locked into Stuart and Louis’ pace and got quicker for the long flat stretch. This run was just what I needed at this stage and did me a world of good. I went to the pub in the afternoon to wind down.
I saw on the Sunday group that you were planning on joining them and like you was a bit nervous. But you smashed it. What a group to run with as well. Steve and Louis. Just to be able to run with those guys is so good and perhaps something we could look to utilise as this plan progress. Fantastic running though Conal and a real positive for the plan going forward.