Let me know if you need to move anything around but I’ve tried to factor in the Xmas period as best as possible. Good timing for a recovery week in truth with a lower target this week. Sunday’s session should be a good one and Xmas Day parkrun is always a blast. Merry Christmas Matt 🎄

MONDAY

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5 Points
Done
Great work Matt

TUESDAY

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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.

18 Points
Done. Legs fellt tired today. Think last sunday i pushed a bit
Running on tired legs can be frustrating but it’s good practice for the marathon as that’s what happens late in the race. It’s not so much the breathing that is an issue, like a 5k, it’s that ability to keep going when everything from the waist down hurts. Well done Matt.

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

5 Points
Done. Thank you again for doing the 15 min. I find this a lot easier to do and an seee myself doing this for a long time, even after the marathon
Cool. It’s finding what works best for you. 30 mins per week is much better than zero. So I’ll stick to the shorter sessions for now. Well done Matt.

thursday

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30pts | parkrun & Strides

30 POINTS

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.

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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9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

38 Points
Done. In my own time. Wouldnt allow me to give feedback on thursday so 8 am putting it here. Tired legs and heavy winds meant i struggled withe the pace. Took 11min halfway and then eased back and took 10min 30 on the way back.. glad that this week was an easier week as i think i needed it
Sorry about Thursday, not sure what happened there. Sounds like a decent run though and well done for the 30 mins. It can be hard when we get out of routine to stick with the training. But you’re still ticking along very nicely. Well done Matt

SUNDAY

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50pts | 3 x 5km (M)

50 POINTS

2km Easy WU @ Easy Pace (RPE: 2)

5km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

A good session early in a marathon plan to practice running at goal pace. Each 5k block will get progressively harder.