I’ve tweaked the original plan a bit here and I think this is better. A marathon paced tempo run is more specific that smashing out intervals at 5k pace (pointless at the moment). Plus it means Friday’s run is now a little shorter and should leave you fresher for Sunday. Any issues let me know. Keep up the great work Sam. We could lose and S&C if you are feeling tired or sore.
A tiring week with sore legs, so I must be working hard. Don’t like missing a session but Thursday’s S&C couldn’t have happened even if I felt up to it so I don’t feel too guilty.
Marathon session was hard, as was XC – the easy runs were mixed, the group one was fine but the solo evening one was shite.
I have a minor hip niggle, it woke me up in the night, I think XC may have aggravated something that was building in a week – I’ll keep an eye on it and postpone S&C later if it’s sore still. Might just need some stretching out.
Onwards…
Another strong week Sam. Key sessions ticked off. Keep an eye on that hip. We are at the biggest part of marathon training, so sore legs and niggles are likely unfortunately. Whilst not ideal we just need to listen to the body on a daily basis as you have been hopefully we can through the other end and get that recovery in the final few weeks during the taper.
| Plank With Leg Raise | 2 x 70s |
| Single Leg Deadlift | 2 x 12 (8) |
| Press Up | 2 x 20 |
| Goblet Squat | 2 x 22 (16) |
| Russian Twist | 2 x 10 (10) |
| Split Squat | 2 x 15 (12) |
| Single Leg Calf Raises | 2 x 12 |
| Pull Ups | 2 x 12 |
| Tib Raises | 2 x 15 (12) |
| Crab Walks | 2 x 22 |
| Bicycle Crunch | 2 x 25 |
| Bent Knee Calf Raises | 2 x 15 (12) |
A chance to get some important marathon paced miles in. Should feel relatively comfortable, but also like you are running with good form. If conditions are tough or hills are involved, focus on RPE rather than pace.
| Plank With Leg Raise | 2 x 70s |
| Single Leg Deadlift | 2 x 12 (8) |
| Press Up | 2 x 20 |
| Goblet Squat | 2 x 22 (16) |
| Russian Twist | 2 x 10 (10) |
| Split Squat | 2 x 15 (12) |
| Single Leg Calf Raises | 2 x 12 |
| Pull Ups | 2 x 12 |
| Tib Raises | 2 x 15 (12) |
| Crab Walks | 2 x 22 |
| Bicycle Crunch | 2 x 25 |
| Bent Knee Calf Raises | 2 x 15 (12) |
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins @ Easy Pace (RPE: 3)
XC Event @ Varied Pace (RPE: 8)
10 Mins @ Easy Pace (RPE: 3)
XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.
