The second week of training with Coach Jen brought new challenges and insights into my marathon preparation. The routine started to take shape, and I began to notice the importance of each element in the training plan.

Week Overview

The week included a mix of recovery runs, strength training, and my usual activities like football. This week’s schedule also emphasized the importance of stretching and recovery, especially after longer runs.

Sunday: Easy Run and Interval Run

Sunday began with an easy warm-up run of 1.5 km, which was a great way to get my body moving and ready for the main workout. This was followed by a 24-minute interval run, incorporating intervals of 2 minutes on and 1 minute off. I felt good during the tempo run, maintaining a steady pace and enjoying the challenge. To cool down, I did a 1.5 km recovery run, which helped bring my heart rate down gradually.

How do you prepare for your interval runs? Do you find them challenging but rewarding?

Monday: Recovery Run

Monday’s focus was on recovery. I completed a 5.5 km run at a relaxed pace, allowing my body to recover from the previous day’s intensity. I made sure to go slow, keeping Jen’s advice in mind. My legs felt good, and it was nice to have an easy start to the week.

Do you find recovery runs help you feel refreshed for the week ahead?

Tuesday: Strength Training

Tuesday was dedicated to strength training. I spent a little over an hour on various exercises targeting crucial muscle groups for running. My glutes and core felt the burn, but I knew this would pay off in building overall strength.

How important is strength training in your routine? Which exercises do you focus on?

Wednesday: Football

Wednesday mixed things up with a session of football. The game lasted almost an hour and provided a good cardiovascular workout. Although football is fun, it does impact my knee, and I have to be cautious. Nonetheless, it added a different dynamic to my training.

Do you incorporate other sports into your training? How do they complement your main workouts?

Thursday: Rest Day

Thursday was a planned rest day, allowing my body to recover fully from the previous days’ activities. Rest is just as crucial as active training, and I made sure to take it easy.

How do you feel on rest days? Do you find it hard to stay inactive?

Friday: Long Run

Friday brought another 16K easy long run. With a max elevation gain of 94m, this run was designed to build my aerobic base and endurance. Jen’s guidance on maintaining an easy pace was vital. I practiced my gel intake, taking one at the 8-9K mark, using the new OTE gel with 40g of carbs. This helped maintain my energy levels, and I felt strong until about 15K. The steady cadence and focus on pacing made this run feel like a solid achievement. Reflecting on the run, I noted, “Good run, took gel at 8-9k ish. The new OTE gel seemed to work a lot better, especially with the 40g of carbs. I felt I could keep going until about 15k in, but still very good.”

What strategies do you use to maintain energy during long runs?

Saturday: Stretching and Recovery

Saturday was about stretching and recovery. I spent time on a stretching routine to help alleviate any tightness from the week’s activities. This routine was essential in managing my knee pain and ensuring I was ready for the next week of training.

How important is stretching in your routine? Do you have a favorite stretch that helps with recovery?

Reflection and Looking Forward

The second week of training emphasized the importance of balance and recovery. Jen’s feedback continued to be a source of motivation. She highlighted my progress in maintaining different paces and sticking to the strength training routine. Jen mentioned, “Well done on another good week. Long run is looking really consistent, perhaps more so than last week. I wonder if that is down to a combination of the different gel and taking it a little earlier? Either way, it seems to have paid off and it looks like a really strong run.”

She also reminded me to keep an eye on my pace during recovery runs, noting, “It is easy to get carried away and go quicker on these as they are short runs, but to get the real benefit, bear in mind they are there to recover and take them a bit slower.”

How do you balance intense training with proper recovery? What lessons have you learned from your training routine?

Each week of training builds on the previous one, gradually increasing in intensity and volume. I’m looking forward to the upcoming weeks, including a half marathon on February 11th, which will be a significant milestone in my journey.

Weekly Summary

• Total Distance: 26 km (Running)
• Total Time: 4 hours, 6 minutes

Schedule Overview

• Sunday (21st): 1.5 km Easy Run Warm-Up, 24-minute Tempo Run, 1.5 km Recovery Run Cool Down
• Monday (22nd): 5.5 km Recovery Run
• Tuesday (23rd): 1 hour of Strength Training
• Wednesday (24th): Football (2.5 km, 54 minutes)
• Thursday (25th): Rest Day
• Friday (26th): 16K Easy Long Run (Max elevation gain: 94m)
• Saturday (27th): Rest Day or light cross-training

Have you started a new training program recently? How did your second week go, and what lessons did you learn? Sharing our experiences can help inspire and support each other in our fitness journeys.