If there are any areas or muscles that are given you some problems, let me know and we can look to make that S&C session more bespoke to you. It’s something I’ve realised with my own injury that I need to focus on a few specific muscles to really get the best our of my strength work. Lots of easy miles this week as we now really focus on building that aerobic base before the big marathon sessions roll into town. Any problems let me know. Keep up the great work Matt.

135 Points Target

MONDAY

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5 Points
Done
Well done Matt

TUESDAY

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26pts | 8 x 2 Mins Hill Reps

26 POINTS

Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.

28 Points
Done + a little bit more
Great stuff Matt and a little bit extra is always a bonus.

WEDNESDAY

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5pts | 15 Mins Core (S&C)

5 POINTS

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

39 Points
Done both Pace was a little fast (5min km. Pace ), ran with lewis and jimmy, but we did talk throughout. Injury free at the moment but still have a nasty cold. Cant tell if it is the same one or a repeat
Nice. Bonus points for the quicker pace. Good to hear that felt comfortable as that’s around the sort of marathon pace we’ll be looking at for Brighton/

thursday

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5pts | 15 Mins Core (S&C)

5 POINTS

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

5 Points
Done. Much prefer the 15 min sessions.
Ok cool. I’ll look to use them instead going forward. Well done Matt.

FRIDAY

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Rest Day

0 POINTS

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

SATURDAY

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18pts | 60 Mins Run

18 POINTS

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.

23 Points
Done friday. As busy sat Quick question. I have always ignored the % training readiness. Do you need it, or is it okay to continue ignoring it as i dont really understand it
Great stuff Matt. You’ve got some points in the bank this week, will message as well in case you don’t see this until too late. So Sunday can be a bit shorter. Training readiness basically means how knackered you are. So 10% might mean exhausted, 50% feel ok, 80% feeling good and ready to train. So the times it can help me is if you are having poor sleep and feeling low, I will then see that and can potential step in and reduce the training before you get injured. Likewise there might be a week where you’re off work and feeling brilliant and in that instance we might be able to take advantage and do a little more. If you generally feel the same most days then it’s something we don’t need to worry about too much.

SUNDAY

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48pts | 160 Mins Run

48 POINTS

160 Mins @ Easy Pace (RPE: 3)

This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.

36 Points
Thanks for contacting me by the way. I made it shorter, 2hr and 2min and ran 22km at a consistent pace of about 5.30 km. Pace and distance felt comfortable, which is something i am pleased with. I am goingto ignore the % unltil/unless the running becomes a struggle for whatever reason
Well done Matt. 2 hours was good here. Over training is actually worse than not doing enough in my opinion as it only takes one run to get injured and then it’s all got to pot. No worries about the training readiness. I’ve not used it as much as I planned in truth and quite a few of the others pay no attention to it. A strong week though.