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Project BQ Training Log 21st January

Jan 29, 2019 | life updates, Lifestyle, Running Advice | 5 comments

I haven’t signed up for my BQ race yet, but I do know it will be at the end of May or the start of June.

And since apparently people are looking VERY closely at every mile logged on my Strava (check out the comments section of my last blog to see what I’m talking about, then feel free to follow me on Strava!) I will be sharing weekly training logs of my runs and workouts. I don’t record every single run/workout on Strava so this will be a more accurate look at my training! Hopefully this will be helpful for those marathon training, or looking for running/strength workout inspiration.

I think it’ll also give me another level of accountability!

Monday – Barrecore Class

Tuesday – Track & Strength

I haven’t run fast at the track for weeks, so while the others zoom around, I plod along. 4 easy miles, 4 mins run, 1 min walk. 10.14 average pace.

Tuesday afternoon I had my first class at GoPerform in Reading, they do small group PT sessions where you have your own personalised programme to follow but you all do you workout together.

Strength Session:

  • Warm Up
  • 4 x 6 Goblet Squats (15kg)
  • 4 x 20m hurdles
  • 3 x 6 split squats each side (10kg)
  • 3 x 6 Landmine Press each side (20kg)
  • 3 x 8 Banded Hip Thrust
  • 3 x 8 Single Arm Row each side (10kg)
  • 4 x 5 Paloff Press each side (5kg)
  • 4 x 8 Reverse Crunch

Wednesday – Rest Day

Thursday – Lululemon Yoga Class & Barry’s Bootcamp

I’ve really missed fitness classes so it was fun to go to Barry’s Bootcamp with my friend Sarah for the Abs class. 3 miles on the treadmill during class, including some sprints and inclines.

Friday – Gym & Easy Miles

Another strength session and 3.5 easy miles on the treadmill. I am loving having a home treadmill (full blog about our home gym etc soon) but it does mean that I’m tending to push my runs to the evening. I finished these miles at 7.15pm, jumped in the shower then went to a friends for a curry at 7.45pm!

Strength session:

  • Warm Up
  • 4 x 5 Hex Bar Deadlift (50kg)
  • 4 x 20 pogo jumps
  • 3 x 6 reverse lunge (10kg)
  • 3 x 8 banded rows each side
  • 3 x 6 single leg RDL each side (20kg)
  • 3 x 8 Band Press each side
  • 4 x 10 Swiss ball deadbug
  • 4 x 5 roll out

Saturday – Unplanned Rest Day

Woke up with my back in agony and any plan to run my long run today went out the window. It was all I could manage to walk/drive. Not sure what I did but a hot water bottle and bath helped.

Sunday – Split Long Run 14 miles

This was unintentional but when my friend Nadia said she was keen to join me for some miles, I didn’t want to miss out on some chatty miles because of my long run. I ran 3 easy paced miles with her along the river before brunch, and followed it with 11 treadmill miles that afternoon. The wind and rain had really picked up and I just couldn’t bring myself to do the mileage outside, so I settled for our home gym. The plan was to run my penultimate 3 miles at marathon goal pace – 7.45-55, but I was really bored so I did 5 easy miles, 3 mgp miles, 3 easy miles!

Total weekly mileage: 24 miles (still coming back from injury and 1 missed run)

Total workouts: 8


  1. Katie

    Looking forward to the home gym post as I’ve been (enviously!) watching the progress on Instagram. Though I can’t believe you managed to do a long run on the treadmill – that is some serious mental toughness as it’s so boring! All good training ??

  2. Ari Scott

    I like how detailed you are on here with your strength sessions! I also found that blogging about my weekly training keeps me accountable – if I know people are going to read about it I’m more likely to stay on top of it. (Also, having nothing to do with running: I am studying Welsh on Duolingo and noticed how they always say “a curry” instead of just “curry” as we would say here in the US and just think it’s fun when you realize that other places in the world say things slightly differently!)

  3. sallytg

    Thanks for this! I really want to start doing proper strength sessions so it’s really useful to know what exactly you do during yours.

  4. Cari

    Strava police need a hobby
    Nice rebound

  5. Owen Hughes

    I’m in a very similar position to you Charlie regarding Boston. The times for 2020 are now five minutes faster, so I had to scramble and find another race in May to have a go. The only weekend free is Liverpool marathon. I hear it’s hilly but going to give it a go.


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