12 POINTS
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
I put two really light weeks in this plan because it’s 24 weeks. Originally I had set the target as 60pts, but then I thought “I know Lou better than that now”, she’ll want to do more, so I’ve compromised at 90. If you wanted to add in a Sunday run instead of one of the cross training sessions that can be done. I’ve listened to your feedback about shorter reps and included some 400s. Just approach with a bit of caution, short reps like this on a cold day, especially if not warmed up properly can cause a problem. So go for 80% and consistency rather than pushing too hard. Any problems let me know.
Got it all done. Calf’s remain tight. I’ll continue to stretch and roll.
Gutted my left hamstring pulled. Hoping it’s a slight strain and will heal quickly, already feels a bit better.
I’ve changed next week’s schedule so I don’t run until Wednesday. If I can walk and move pain free, I’ll do a slow 50mins on the treadmill.
I am so injury prone, it’s ridiculous
Somewhat ironic that it happened on a recovery week too. Perhaps I should have stuck to 60pts. The only question it leads me to ask is about Body Pump. Is this the right strength workout for you? Are these injuries a result of lack of strength? I’m inclined to think that’s not the case. But there is a lot of evidence to suggest, especially for females, that low reps, higher weights is the best approach and obviously Body Pump works differently, low weights, high reps, to burn fat rather than build strength, at least that is my understanding. I don’t want to change something that brings you a lot of enjoyment, but equally, if perhaps switching one of those classes for a leg specific gym workout is going to help you significantly. It might be something to consider. Have a think.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
Enjoy. Swimming is a great alternative to running and probably the best form of cross training.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
10 Mins WU @ Easy Pace (RPE:2)
400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 10
10 Mins WU @ Easy Pace (RPE:3)
400s are tough. Don’t push too hard, try to keep the lap times consistent. Run tall and stay relaxed. Let’s go!
30 Mins Elliptical (RPE: 6-7)
A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.
A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.
30 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Sometimes a 30 minute shake out can help recovery or just give you some much needed head space. Keep it easy. Strides are crucial here.