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Aidan Loughnane
@runningwithaidan

133,767 followers

WEEK OF TRAINING Weekly Distance / 85km Workouts / 3 It is incredibly difficult to balance lifting and running when entering a marathon block, but this being my third I have learned from past mistakes and this is my current block 10 weeks out from @dublinmarathon 2023. Monday Morning Easy 9km •I always have an easy run Monday morning after my long run Sunday, the goal for the ‘easy’ run is relative to HR and keeping it low between 120-140 max rather than pace some days the body can feel fatigue and your easy pace can vary. Keep the effort super low and relaxed. Evening Upper body session •This session is incredibly taxing on the nervous system but one of my favourites, the goal is to stimulate muscle and encourage the body to maintain tissue by statically applying an overload through out the main compound lifts. This is not essential for running but I try to keep a muscular aesthetic. Tuesday Morning Lower body session •The same principle applies for this session, it is to apply progressive overload building strength but the main difference being this is essential for running building muscular strength and endurance. Evening Speed session •The session differs each week but using @runna_coach you’re going to be covered. building speed and your VO2 max is another key component to becoming a strong runner. Wednesday Morning Easy 10k Thursday Morning Full Body Session •This session is a combination of strength and plyometric exercises. The goal for this session along with muscle stimulation is to build stability and strength in the tendons to keep injury to a minimum. Evening Speed Session •I took this speed session on the treadmill and challenged myself, I always find treadmill mundane but challenging yourself further is a key component to a resilient mind and successful race day. Friday •Morning Easy 15km Saturday •Full Day Off Sunday •Weekly Long Run 30km This is the one, the key component to building your aerobic base. Again using my @runna_coach app marathon plan I follow a structured approach to building this run in pace and distance weekly. #hybridtraining #weightlossformen #bodyrecomposition #marathontraining