 We are back with another training series. This time, instead of training for 100 mile ultra, we're training for a fast marathon. Sub three, maybe that's the kind of goal we're aiming for. So over the next 12 weeks, I will be taking you out with me on my weekly training runs, giving you the lowdown of every training run I do, how fast I go, how slow I go, what my heart rate zones are. And today's video is all about last week's training. So I'm at the beginning of my second week of training here. So we're gonna talk through last week's training block. Let's go. So let me tell you where I'm at. We are training for the Paris Marathon. So the Paris Marathon, you know I've done that many times before. I think this will be my 11th time. And I am gonna try and go as fast as I can. So whether that is sub three or not remains to be seen. I am feeling already at the beginning of my training, I am feeling a little bit of a lack of confidence. So I need to get that back. Cause I feel like I'm slow. I feel like I'm fat from Christmas. And from that video I did. So I feel like I feel a bit less positive than I should do. I should be all like raring to go and ready to get moving and get those miles in and get that speed up. But I don't feel that at the moment. I feel a little bit negative. So I need you guys to help me along. I need you guys to kind of give me some confidence to make sure that I can get up to speed, get faster, get confident for the Paris Marathon. Now the plan for the training, I'll tell you about in a second. So because we're training for a flat fast road marathon as opposed to a hilly ultra race, training does have to be slightly modified. I'm going to try and increase the number of fast, hard efforts that I do. So with that in mind, on a Monday evening, I have started track sessions with my club. So doing track intervals on a Monday. I'm also going to try and do more park runs, more fast 5K efforts on a Saturday morning. And then we also have an interval session on Zwift on the treadmill on a Wednesday evening. So that's possibly potentially three fast efforts every week. And other than that, we're going to stick to the 80-20 principles. So 80% of my weekly effort will be low heart rate, slow, easy paced running. So let's see how that goes and let's now talk through what I did last week. So first week back at training was Monday the second of January. As you can imagine, the track wasn't open. We weren't doing track sessions on a Monday. So I went on Zwift and I did 10 easy kilometers, low heart rate, nice, relaxed, easy start to the week's training. Tuesday morning, I was back on Zwift. I do a regular Tuesday and Thursday climbing session on the treadmill where I put the treadmill at 12% and I climb up 500 meters. As part of the film I run 500 with Noble Pro. So we're doing it on a Noble Pro treadmill and climbing 500 meters. Did I say feet? Meters, 500 meters. So 1,000 meters of climb each week just on the treadmill. So that was Tuesday morning and then Tuesday evening, another nice, easy 45 minute relaxed Zwift run. By the way, if you're enjoying the video and you're not a subscriber, please do click that subscribe button now. Be much appreciated, really helps out the channel. And while you're at it, click the notifications bell and the thumbs up icon as well. That'd be greatly appreciated. And if you're subscribed to YouTube Premium, then you're all good. But for the rest of you, time for an advert. Wednesday last week was my first tough session. So it was on Zwift. We are doing Paris Marathon training sessions on the Zwift platform. So if you wanna come along, by all means, 6 p.m. every Wednesday, live on Zwift, you can watch the live stream or you can even come and take part in the interval sessions. We did a ladder interval session where we ran very fast for one minute, slightly slower for a minute and a half, slightly slower for two minutes, slightly slower for two and a half minutes. Then we sped up and ran for two minutes, sped up again for one and a half and went as fast as we could for one minute. So that was the interval session on Wednesday. On Thursday, I was back on the film My Run 500 with Noble Pro. That's our climbing session in the morning. And then in the afternoon, I did another Zwift session called Bag That Badge on Zwift. So on Zwift, there are various route achievement badges that you can get for running around the different courses on Zwift. And so I lead a session where we help newcomers get their badges on Zwift. So Bag That Badge was on Zwift. And that was, I think that was 5K on Thursday evening. So because I'd had such a relatively easy start to the week, Friday I needed to make up some mileage. So I put in a half marathon effort on the seafront. I did it as a progressive run. I have to admit, there's no real reason why I did it as a progressive run. I just kind of felt I wanted to go a little bit quicker each kilometer and it ended up being progressive. So that's what happened on Friday morning. I did a half marathon Friday morning and then did 10K very easy on the treadmill in the evening. So Saturday started off quite spicy. We went to Seaford Beach Park Run on a very wet and windy day. If you've been watching my park run videos, you'll know that I'm approaching 200 park runs. So I've been wanting to go to a different park run each week just to gain some park run tourism as I approach 200 park runs. So I've got eight to go now. So that was Saturday morning and I went a little bit harder than I should have perhaps. It was supposed to be a very easy run. And then Saturday afternoon, I was running the Bex Hill Cross Country as part of the Sussex Cross Country League. So that was a hard effort, 10K of very muddy hills. And it was tough work and I was very slow, but it was still a hard effort if you look at the heart rate. Yesterday, Sunday, we did 16 kilometers on the hills, me and some of the lads from my running club. And that was a nice, easy, relaxed end to the week's training. So what does my week look like in terms of my training effort? Well, we did about 50% of my running outdoors and 50% on the treadmill. I think it was 53 kilometers outdoors and about 48 on the treadmill, 100K in all that 62 miles. And in terms of effort, so we look at zones four and five as being a hard effort and anything else is easy effort. And I spent 15% of my time and this week, last week, doing a hard effort run. If we look at it in terms of the number of runs I did, I did 11 runs altogether and three of those I would class as hard effort. So that's about 27%. And then if we look at it in terms of distance covered, 100 kilometers, well, it's about 20 to 21%. Of my distance covered was hard effort. So that's how it's been broken down. That's how I'm intending to do the next 12, 11 weeks of training for you to see. And if you do want to follow along, we'll be here all the way to the marathon on April the second in Paris. If you wanna come and join us, by the way, we have quite a group of runners coming out to Paris to run the Paris marathon. So sign up and we can all meet for coffee afterwards. If you'd like to watch the video I made about breaking sub three hours for a marathon, then click that link right there. Otherwise, if you're not subscribed, please go and do that now. Click that notifications bell and the like button as well. And I'll see you on the start line for the next in the series of the Paris marathon training videos. As long as I don't get knocked over in the meantime.