I’ve tweaked efforts. Marathon pace I’d like you to focus on hitting around 10:30- 10:50 per mile and see if you can hold that for 50 mins. It won’t be easy but still much better than a hard efforts session. Any problems let me know. Merry Christmas Stacey 🎄
Christmas week is always a good week for training. I have the week off work so gives me loads more flexibility. Much better with managing the foot as well 😀
Great week Stace. Best for a while and great that you were able to give the foot a bit more rest. Let’s hope it behaves itself going forward and we can make 2026 an epic one.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
10 Mins @ Easy Pace (RPE: 3)
50 Mins @ Marathon Pace (RPE: 5)
10 Mins @ Easy Pace (RPE: 3)
Just an opportunity to get some more miles in at marathon pace and really dial those splits in.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
