Choose Day👇

I’m wary of working you too hard in the first few weeks, hence the light schedule, especially from a running point of view. We just need to make sure the leg is ok. Combining that with 2 strength classes (listed as circuits) and an indoor bike session, bolsters the training nicely. Keep doing the S&C that was prescribed for you too. If you feel fresh and the first run goes well there’s definitely the possibility to add another session to this week. Let’s get things rolling and adapt and evolve the plan as need be. The indoor bike session is something you can mix up. That’s something I created myself as I’ve been using the gym in recent weeks. So it works out as 15 mins of higher intensity and 30 mins of easier pace. But I can always create new sessions as well if this is something you would like to explore.

Coach Simon🍊

72 POINTS TARGET

72 Points

MONDAY

circuits

Circuits

10 POINTS

DB single arm snatch Suitcase carry Bench dips / sumo squat superset Squat jump Calf raises Box step up Bar Leg raises KB deadbug Felt strong this morning but tired because of rubbish sleep
Sounds like some excellent exercises in there. You must have a really good base level of strength to be doing classes like this, which is very promising. Great work Lucy!! Excellent start to the week and the plan

Coach Simon 🍊
15 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

spin-class

45 Mins Solo Spin

15 POINTS

Feeling under the weather today so this was a struggle. But completed it.
Sorry to hear that and hopefully you feel better soon. Tough time of year when the temperature suddenly plummets. Good to have an indoor session and that’s the benefit of these cross training workouts. Excellent work Lucy

Coach Simon 🍊
15 Points

THURSDAY

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Maintained easy pace. Had to walk a few times where there was an icy patch which was a bit annoying. Still not feeling 100% today but run felt good. Felt like I could have gone for longer. No stitch which was good!
Sounds very positive and I think right now we’re just testing the fitness to see where it’s at. So it’s good to know there was potentially more in the tank. We can use that feedback then to tweak the plan and make progress over the next month or so. The fact you’ve not mentioned any discomfort is pleasing too. Great work Lucy.

Coach Simon 🍊
9 Points

FRIDAY

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circuits

Circuits

10 POINTS

4×6 40kg wide grip deadlift worked up to 15kg weighted plank for 30 seconds 16kg kettlebell thruster for 3×10 Kettlebell swing 30kg – 3×12 Cable kick backs 3×10 at 22kg Not feeling so strong today, but no niggles or issues. Just tired
They are some impressive weights you are doing in the gym so clearly very strong. Excellent work. As with anything, all I would say is always be wary and just make any progression in reps or weights very gradual. Like with increasing mileage too quickly, that’s when problems can occur and I’ve seen it with the team in the past. But great work Lucy.

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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philippa-wide

45 Mins Run

14 POINTS

I did end up doing 60 ish minutes but it wasn’t constant running. I had a biomechanical running analysis done yesterday. It showed several issues with my running form (I will share with you the report when I get it). The initial advice was to focus on form in short bursts as it would use a lot of energy, so thats what I did for this session. I felt like I make progress with the focus on the right form, but it was tiring! I have a slight tenderness just above my inner left ankle after the run. I will be icing it and will see how it feels tomorrow. I think its all part of the issues I have with balance which I am hoping to have a more robust plan of action for when I get the analysis report. Still a bit under the weather so not back to full readiness, but getting there
Yes definitely send that over when you get the chance. I think trying to change your form quickly is really hard to do and would almost mean starting from scratch and potentially taking out the chance to run London Marathon, given you’d need to strip things right back. I think it’s good to have that awareness and try to make those changes gradually. Enforcing changes could cause injuries elsewhere. Let’s see what the report says and we can always discuss how to incorporate those changes into the running. Well done for getting out there though, I hope the ankle is ok going forward.

Coach Simon 🍊
18 Points