Big one Sunday. Longest run of the plan in terms of time. I would keep this very easy. The idea being we want to get 20 miles in without ruining the body. so for example if you averaged 6 min kms for 200 mins you obviously get past 32km. To be honest happy if you get to 32km in quicker time and feel tired, then stop. If you want a couple more (34km) just for confidence, that is fine, but DO NOT go beyond that, as that’s when diminishing returns kick in and you’ll just tire yourself out for next weeks training and even HHM. Any other issues just shout. I’ve tweaked the S&C slightly too so we hit the target pts.
10 Mins WU @ Easy Pace RPE: 3
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
Just an opportunity to get some more miles in at marathon pace and really dial those splits in. Come race day we want marathon pace to feel comfortable.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
