It’s a recovery week, so only 3 runs, but two of them are absolute beautiful sessions. I’ve brought the marathon session forward to Saturday which would give you a day of rest if you will be at track again the following Monday. I hope that makes sense? Any issues just shout, but keep up the great work Matt.

MONDAY

31pts | 8-3-3-2-3-3-8 Mins

31 POINTS

Recoveries:
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds

Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.

31 Points

Done. (mental calcs) i ran 4.10 min km pace on the eight minutes and 4 min km pace on the shorter times. Barring the last min or two when i slowed to approx 4.23. Thought i ran this well even though i was a little slower than last week. Had more energy at the end. I enjoy these sessions and like you say they are easier with company. Watch arrived, going to give strava another go but no promises

That’s decent when you factor in we were running for 30 mins. Obviously we don’t need to go anywhere near that time to hit a 5k. So it’s inevitable the pace dropped a little. Just glad you are enjoying the sessions and I think going forward they will make a difference. Keep working hard and smashing the plan.

TUESDAY

5 Points

Done

Cheers Matt, well done! I may tweak these slightly in the next few weeks but should still be short and sharp.

WEDNESDAY

21 Points

Done, a little longer. I am currently enjoying doing a route that starts at park run start, up harley shute, down st helens road and then though town and along the seafront (it is slightly over 12km)

Nice to mix it up, decent little route as well, as not too many roads to cross. I’m guessing around 70 mins, I’ll go with that, but we can extend these runs slightly going forward to keep building your endurance. Well done Matt.

thursday

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.

5 Points

Done

Great work Matt

FRIDAY

SATURDAY

61pts | 4 x 5km (M)

61 POINTS

2km 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)

5km @ Marathon Pace (RPE:7)

2km CD @ Easy Pace (RPE: 3)

A great marathon sessions to practice goal pace. As the session progresses that RPE will creep up and you’ll have to work hard in the last 5km block.