A good solid start to this plan with 115pts up for grabs. That’s the level you have been working at and close to the max for this plan in truth. So if this week goes well, you know you’re well set for the next 19 weeks, albeit those long runs will be the real challenge. Any issues let me know. But exciting to start a new plan with such a brilliant conclusion. Let’ do this.
Week was fine. long run was tough and slightly daunted that it was barely 10miles and I have to another 1 and half that! but that’s 19 weeks away and I’ll get there.
Plan looks good for next week – as it’s a long long run, I’ll go out with the Sunday crew – also allows me a day off on the following Monday when I am going up to London for a couple of meetings and won’t get back in time.
If you get the chance would be good if you could point out Emily at track
It’s a question you’ll ask a lot. Can I do the extra? When training for a specific pace in a marathon it’s even more daunting. I remember a 21km run at marathon pace session I did for Chester where I was exhausted at the end and questioned how can I do that again? The important mindset then is just focus on that day, the target set. Don’t worry about race day until race day arrives. The plan is created to have you peak for race day. So all those build up runs will still feel tough, despite sometimes being way off target, but as long as you do the runs set, you’ll be fine. Great work Rebecca. Emily is the small one at track, in her early 30s, but yes I will point her out as well.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 3)
1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5
2km CD @ Easy Pace (RPE: 3)
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
| Exercise Bike | 15 Mins |
| Skipping | 4 x 15s |
| Plank With Leg Raise | 2 x 60s |
| Squats | 2 x 15 (12) |
| Dumbbell Swings | 2 x 15 (12) |
| Dead Bugs | 2 x 15 (10) |
| Split Squat | 2 x 12 (8) |
| Bicep Curls | 2 x 12 (8) |
| Reverse Lunge & Rotation | 2 x 10 (4kg) |
| Tricep Dips Dumbbells | 2 x 12 (10) |
| Box Step Up | 2 x 14 (12) |
| Farmers Walk | 2 x 80s (12) |
60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
120 Mins @ Easy Pace (RPE: 3)
Long runs are key. Fuel and hydrate well & join a group if you can.
| Exercise Bike | 15 Mins |
| Skipping | 4 x 15s |
| Glute Bridge Weighted | 2 x 12 (10kg) |
| Split Squat | 2 x 12 (8) |
| Russian Twist | 2 x 15 (10) |
| Calf Raises | 2 x 14 (12) |
| Bent Over Row | 2 x 10 (12) |
| Squats | 2 x 15 (12) |
| Dumbbell Swings | 2 x 20 (12) |
| Wall Sits | 2 x 60s (6) |
| Shoulder Press | 2 x 8 (12) |
| Flutter Kicks | 2 x 45s |
