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Week Commencing: 23 MAR 26

Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Taper time. It can make up to 5% difference on race day if you get the Taper right. It might feel like you want to get another long run in, don’t. I’ve seen runners do this and then blow up on race day. Trust the plan. You want to be fresh on race day. Any problems let me know.

Coach Simon🍊

115 POINTS TARGET

29 Points

MONDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

gym-workout

Home Legs Workout

5 POINTS

Home Legs Workout

Squats

3 x 15

Single Leg Deadlift

3 x 15

Calf Raises

3 x 30

Wall Sits

3 x 60s

Bent Knee Calf Raises

3 x 30

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.

Done
Great work Matt

Coach Simon 🍊
5 Points

WEDNESDAY

uppsala

60 Mins Easy-MP

24 POINTS

60 Mins Easy-MP

20 Mins @ Easy Pace

RPE: 3

20 Mins @ Steady Pace

RPE: 4

20 Mins @ Marathon Pace

RPE: 5

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

Done
Yes Matt, keep bossing it.

Coach Simon 🍊
24 Points

THURSDAY

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bonfire

50 Mins Run

15 POINTS

50 Mins Run

50 Mins Run

Zone 2: Easy

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

FRIDAY

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home-workout

Core Home Workout

5 POINTS

Core Home Workout

Russian Twist

3 x 15

Plank

3 x 60s

Dead Bugs

3 x 10*

Flutter Kicks

3 x 30

Side Planks

2 x 30s*

Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.

*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

parkrun & Strides

10 Mins WU

Zone 2: Easy

8 x 100 metre Strides

Zone 7: 3K

parkrun

Zone 6: 5K

10 Mins CD

Zone 2: Easy

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

SUNDAY

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jack-facebook

60 Mins @ MP

36 POINTS

60 Mins @ MP

10 Mins WU @ Easy Pace

RPE: 3

60 Mins @ Marathon Pace

RPE: 5

10 Mins CD @ Easy Pace

RPE: 3

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.

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