15 POINTS
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
The longest run of the plan, another 210 mins still to come, but that is obviously the key run this week. Given we are a little short on the overall training % if you feel good any of the others days, an extra 10 mins here or there will help boost the total training. But keep going Lucy. Two more big long runs left before London. I’ve also good Hastings Half still in the plan. Is that a race you hope to do?
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch
Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking
A session dedication to the exercise prescribed from your form session. I think these are a great addition.
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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch
Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking
A session dedication to the exercise prescribed from your form session. I think these are a great addition.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
210 Mins @ Easy Pace (RPE: 3-7)
This is a long time to be out running, so ensuring you have enough water and fuel is vital. Plot your route carefully.
