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  • January 5th - 11th

A big weekend. No need to push too hard at parkrun as you want to save some energy for Sundays session although marathon pace should still feel comfortable on a run like this. Any problems let me know. But we are making some nice progress now with the training, especially the Sunday runs. Keep up the great work Matt.

MONDAY

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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.

TUESDAY

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28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

WEDNESDAY

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25pts | 70 Mins & Strides

25 POINTS

70 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉

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

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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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

SUNDAY

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58pts | 21K (M)

58 POINTS

Big session!! But get the pace right and it should feel fairly comfortable as it’s quite a bit slower than your half marathon pace.

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