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.

MONDAY

28pts | 2-4-6-6-6-4-2 Pyramid

28 POINTS

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

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.

Injured myself, when i slipped in the shower last night. Tight lower back, struggling to stand straight, and took today off. Good news is that whilst it still hurts, today it is feeling better. Have hurt my back in this way before, and not overly concerned . Hoping to be running again wednesday, with something light. Will let you know

Jimmy did mention that at track and was instantly concerned but thanks for the update. Sounds a bit better. I’ll be running for 60 mins with Jax at parkrun at 6:15 Wednesday. Welcome to come along, will be super slow (5:45-6:00 per km), so maybe a chance to test the back.

TUESDAY

5pts | 15 Mins Legs (S&C)

5 POINTS

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.

Missed

Sensible to rest the back

WEDNESDAY

28pts | 80 Mins & Strides

28 POINTS

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.

27 Points

Done about 90 min. No strides. Back felt fine running. Gett8ng up after sitting is still a problem but otherwise fine

Great to hear and the extra 10 will have made up for the strides. Sensible not to do those right now. Glad the back is getting better. Be a bit more careful when getting dressed 😂

thursday

FRIDAY

SATURDAY

71pts | 26K (M)

71 POINTS

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.

71 Points

Bit more and a bit quicker. 32km with an average speed of 5.04km. Only a 5 min wu run and down if i am being honest. Talked with jimmy for last 20km and that helped a lot. The one potential downside was that it was along the sea front to hastings and bexhill so hills were minimal

I think it’s good to train a little quicker if possible. I trained at 4:50/km for Chester and in the end just came in under the 3:30. So this quicker pace will make it feel easier on race day. Luckily Brighton is a fairly flat marathon so I wouldn’t worry about the lack of hills. The fact you got 20 miles in at this pace, in a week where you couldn’t run at the start is a huge step. 2 brilliant marathon results for the team today as well which should give everyone else a boost. Awesome work Matt

SUNDAY

18 Points

Done

Well done Matt. Good that the legs had that in them after Saturdays run