Two big sessions this week. If doing track the following Monday we need to do the big one on Saturday. Always good to finish with parkrun if you can. Any issues let me know, but keep up the great work Matt.
10 Mins WU @ Easy Pace (RPE: 3)
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
10 Mins CD @ Easy Pace (RPE: 3)
Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.
| Squats | 45s x 2 |
| Calf Raises | 30s x 2 |
| Split Squat | 60s x 2 |
| Wall Sits | 60s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 30s x 2 |
15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.
80 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form. Do those strides and account 15 mins at the end to get them done.
Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.
A really quick 15 minute core workout!! Click on the exercise to view the workout
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
26Km @ Marathon Pace (RPE: 4-8)
2km CD @ Easy Pace (RPE: 3)
Huge marathon session. But if you can get this done then things are looking good for race day. Marathon training is meant to be hard, so embrace it.
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.
