Week 1 Peak Training Block Begins

The first week (9/16 overall) of my 2024 Valencia Marathon peak training block is officially complete, and it’s been a tough but rewarding one. This was my highest weekly mileage since before the Manchester Marathon earlier this year, totaling 91km across five sessions.

Breaking Down the Week

• Tuesday: The week kicked off with a interval session of 3x3km. It was a solid workout that got my legs moving at a faster pace and helped set the tone for the week.

• Wednesday: I followed that with an easy 17km run.

• Thursday: Tempo workout of 2x5km in the morning, followed by a leg-focused strength and conditioning circuit later in the evening. I felt strong during the tempo run, but by the time the evening rolled around, I could feel the fatigue setting in.

• Saturday: This was supposed to be a steady run, but it ended up feeling much harder than expected. The fatigue from the week caught up with me quickly, so I eased back on the pace and completed 15.5km. I added some strides on flat ground and hills afterward to finish off the session.

Sunday Long Run

Sunday was another fasted long run, something I’ve been incorporating into my training to help with fat adaptation. My last meal was at 7:30pm on Saturday, so by the time I set off at 9:30 am on Sunday, I had been fasting for 14 hours. I fueled only with a coffee, a splash of full-fat milk, and a vitamin drink—virtually no carbs. During the run, I carried just a 250ml water bottle for hydration.

The plan was to run for around 2 hours and 30 minutes, and I ended up covering 27.5km with 421m of elevation gain. I averaged a pace of 5:28/km (8:48/mi) while keeping my heart rate low at 138bpm. Toward the end of the run, I started to feel hungry, but overall, I was happy with how it went. I’m hoping these fasted runs are helping with fat adaptation for the marathon, but time will tell. For my next three long runs, I’ll start incorporating fuel and pick up the effort slightly.

One thing worth mentioning is how I’ve shifted my focus from distance to time when planning my long runs. I now think solely about "time on feet," which has worked much better for me. This approach allows me to build up gradually, knowing that no matter how fast I run or which route I choose—whether it's flat, hilly, or undulating—the session will always end at a set duration. Ben Lewis a local coach (Lydiard Running Coach) from the Hillsborough and Rivelin Running Club, first suggested this after we did some easy runs following my last failed sub-3 attempt in Manchester. So far, it’s been working out well, and I definitely prefer focusing on time over distance.

Wrapping Up the Week

The week ended with an evening core strength and conditioning session to wrap things up. Overall, it was a productive week, with the exception of Saturday’s run. I’ll admit, that session felt disappointing. I had been building confidence slowly, but the way the fatigue hit me on Saturday knocked it a bit. However, I reminded myself that it’s normal to have sessions like this, especially during a high-mileage week, and that I just need to stay patient.

Given that I’m coming off a rough patch—including one of my worst half marathon times in recent memory—it’s important to remember the progress I’ve made. I’m still rebuilding, and I need to stay focused on the long game.

Moving Forward

With the first week in the books, I’m looking forward to the rest of this peak training block. There’s still work to be done, but I’m feeling optimistic about what’s ahead. Now, it’s all about staying consistent, listening to my body, and trusting the process.