Sunday 31 August 2025 - Finish Line 2G 60 minutes

Even though this has a different name, this is the same template as the one we had on the 1st of August.

We have a 23 minute tread block with surges. Floor work is all circuit based with nasty little 90 second efforts on the rower.

Tread Block - 23 minutes

• 5.5 min tread for distance
• 90 sec surge
• 6.5 min tread for distance
• 90 sec surge
• 6.5 min tread for distance
• Finisher: 90 sec surge, increase intensity for the last 30 seconds
• Collapse (member’s choice)

Floor Block 1 - 4.5 minutes circuit

• 6 - 10 each x goblet reverse lunge
• 6 - 10 each x half kneeling low to high chop
• 6 - 10 each x split stance single arm high row
• 6 - 10 x tricep kick back
• Repeat until time to transition, remember where you left off

1 min to transition to rower

Row Block 1 - 90 seconds

• 90 sec row for distance, check & remember distance

1 min to transition to floor

Floor Block 2 - 4.5 minutes circuit

• Begin at last exercise completed
• 6 - 10 each x goblet reverse lunge
• 6 - 10 each x half kneeling low to high chop
• 6 - 10 each x split stance single arm high row
• 6 - 10 x tricep kick back
• Repeat until time to transition, remember where you left off

1 min to transition to rower

Row Block 2 - 90 seconds

• 90 sec row for distance, check & remember distance

1 min to transition to floor

Floor Block 3 - 4.5 minutes circuit

• Begin at last exercise completed
• 6 - 10 each x goblet reverse lunge
• 6 - 10 each x half kneeling low to high chop
• 6 - 10 each x split stance single arm high row
• 6 - 10 x tricep kick back
• Repeat until time to transition, remember where you left off

1 min to transition to rower

Row Block 3 - 90 seconds

• Finisher: 90 sec row for distance, increase intensity for the last 30 seconds, check & remember distance

DC commentary:

! Marathon Month is done for another year and even with missing about a week due to travel I have just squeaked in with my goal of 100 miles in the month. I’ve ended the month on 164.26km (102.07 miles) thanks to a late burst of tread 50 efforts. This template is a good one to help you capture a few extra miles if you are missing some. Essentially we have the same as the start of the month - 23 minute tread block with surges. Four exercises on repeat on the floor with 90 second row challenges.

The tread block is the same as last time. Three tread for distance efforts with a 90 second surge three times over. The first round is a 5 and a half minute effort into a 90 second surge and then the next two are 6 and a half minutes each with that same 90 second surge. Your last surge sees you take up the last 30 seconds into an all out feeling.

My suggestion on the tread for distance is pretty similar to the tread 50 yesterday. Take it up to maybe a base to push or a low push and hold that for the duration. The surges are a little tap up in pace for a bit before you settle back into your normal pace. I tend to add about 0.5 to 1km (0.3 to 0.6mph) of pace for each surge and then drop it back again when done. Good distance this morning of 5.83km (3.623 miles) in the tread block.

On the floor you basically have the same block on repeat but then broken up into a 90 second row for distance whenever the treadmills are doing their surges. The four exercises are pretty standard - reverse lunges, half kneeling chops, high row and a tricep kick back. Check your distance on the 90 second rows - the furthest I managed was 478m which I didn’t think was too bad with tired legs.

Legs are pretty tired now given yesterday’s tread 50 as well. Coach did give us a heads up that tomorrow’s class for the start of the month would be a 3G style template. I would still give today a 1 (🪶) out of 5 for gentleness. !<