Plan 3 - Week 1 - PBrunner

16th - 22nd February

Welcome back. A few things to suggest. There’s no reason why you couldn’t do your Monday sessions on the track. You might say what’s the point in turning up to do 20 mins. The reason is the surface is much kinder on the foot. So something to think about, perhaps when the time gets up to 30 mins 🤔 With the S&C, don’t feel you have to do 60s for the planks and wall sits. Do what you can to start and then slowly build, even if it’s only 20s. I will be adding some more info on the site where you can keep track of all your stats, so what this space. Also keep the easy runs easy. No 10k tempo pace for now. That will only slow you’re recovery down. Almost the slower the better. I now do all my easy runs with just mins and HR on display and I’ve found it much easier to keep the RPE down.

37 Points Achieved

MONDAY

6 Points

Had a great first session back. Will defo do alot of my monday runs at the track. Like you said its better for my foot to run on softer ground. Nice seeing some familiar faces too. Not quite sure why things were so slow!? Maybe just out of practice. Im sure running with a group id speed up. I like the idea of running with you guys on a weds.

That’s not that slow to be honest. If you scroll through Sue Mann’s Strava she does loads of her runs at 30 min miling and ran a sub 30 parkrun recently. The important thing to look at is your HR and also focus on RPE. Assuming the data is correct, it should be if you have a good watch the HR was still creeping up. Which suggests for now we don’t want to do these “easy” runs any quicker. As your fitness improves again the pace will naturally get quicker at a low HR. Prior to my injury my easy pace was around 8:30-8:45. Now it’s 9:40-10:00. That’s just where I am at right now, but that’s fine. Most important thing is to keep it easy and slowly build up. Nice to chat too and agree this is a good idea. I spoke to Jax and as you are only doing a little bit of running we’ll only take half a session of your payments each time (£1).

TUESDAY

WEDNESDAY

6 Points

All completed.

Well done Lucy. Decent little session this one. If it ever causes any problems let me know and the minute you think you can add more say. Each step up is only added 1 or 2 extra exercises so it will always be very gradual progress

thursday

6 Points

All fine. Kept it nice and easy. Foot still not great this week but was ok on the run!

Thanks for keeping it easier. It might be the running (easy and not for too long) as well as the S&C will help continue to strengthen the foot. I hope that is the case. I’m experiencing a little setback myself this week but hoping it’s just that and I’ll be good to go again come Sunday

FRIDAY

6 Points

All done

Great work Lucy.

SATURDAY

SUNDAY

Great run with the HRS this morning for the mental health run. Started off slowly then finishing strongly. Few hills added in too. Will look to do this every time it comes up i think. Theres no weekly feedback which is a shame but think ive had a good week with all runs completed. Ill try and keep this up. Its been helpful being able to change days where ive needed it.

Really well done Lucy. Glad you enjoyed that and got a good run in. Weekly feedback will kind of be done on a run like this, the last one of the week. That’s a good solid start and we just need to keep building on this going forward and be patient. Staying injury free is the most important thing and if we do that you’ll continue to make improvements. Give yourself plenty of time. My goal personally is to get back to my best by September/October time and enjoy that journey of improvement again between now and then.

MONDAY

6pts | 20 Mins Run

TUESDAY

Rest Day

WEDNESDAY

6pts | Home Legs/Core – L1

thursday

6pts | 20 Mins Run

FRIDAY

6pts | Home Legs/Core – L1

SATURDAY

Rest Day

SUNDAY

18pts | 60 Mins Run