• 20-26th April

I’ve gone with the plan in it’s original form but well aware we might need to make significant changes due to the leg. Keep me posted and I can tweak it depending on what you feel is possible right now. At least we have the elliptical as back up if need be. I really hope the leg is feeling better though.

75 Points Achieved

MONDAY

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10pts | Gym Legs/Core L1

10 POINTS

A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.

If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.

15 Points
Did an hour in the gym including 30 mins on cross trainer. Was great!!
It’s almost like someone has hacked your account and is leaving feedback cos it doesn’t sound like the Anna I know 😂 But great you have this alternative right now and you’re enjoying it too

TUESDAY

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23pts| 20 x 30 Secs Hills

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.

10 Points
Ha ha your feedback made me laugh! I’m surprised myself by the fact I’m enjoying the gym!! I only had 35 mins toay as I had to see father in law in hospital, but I made the most o it with 15 mins cardio and 3 x 12 reps on various core/ legs/ arms. Time is always my biggest barrier! My leg is definitely nearly better, just a few times a day I do a something and it reminds me it’s not quite happy. I’m feeling optimistic about running though- leg is nearly better and I’ve lost about a kg already! X
Wow. A kg already that is huge. And to be honest, the lighter you are, so long as you maintain your strength the less demand you put on certain muscles and joints, so it could help reduce that injury risk going forward. That’s the thing, even if you only have 35 mins spare, it’s still worth getting in the gym and doing a workout. Every point counts. Really pleased to hear the leg is starting to feel better. Next time I see you in person I expect you’ll be rocking a sleeveless top with GYM SHARK written in huge letters 😂

WEDNESDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

10 Points
Ha ha yes my 15yo daughter says I’m now a ‘gym bro for real’!!! Definitely still a runner at heart, but I am loving the idea of strengthening all those different muscles I need for running… and yes, although there is an element of vanity, it is genuinely mostly for the running that I’m up for losing weight. Anyway, another 45 mins in gym today!
Wowzers. Be a little careful not to overdo it. The key is not to work the same muscles two days running. So if you do bicep curls one day, they then need the next day to repair and get stronger. That’s why you hear about “leg day” at the gym, for that very reason. But well done Anna.

thursday

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21pts | 70 Mins Run

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

10 Points
45 mins gym… thank you for the tip about not doing same thing 2 days running! I’ll bear that in mind. Gutted not to be out on the trails in this lush weather… So far Ive coped pretty well, but I am getting impatient now! Sigh… still.. weight loss and gym will hopefully compensate… x
Exactly, better than nothing. If using the machines also have a look at what muscle they are working and even note it down. It’s easy to do two different machines which work the exact same muscle which can lead to overload. If you can learn whilst doing the workouts that can help you become a stronger and better runner long term.

SATURDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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72pts | 240 Mins Run

72 POINTS

240 Mins @ Easy Pace (RPE: 3-8)

All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.

I couldn’t bear to wait any longer so I did a very slow run… It was disappointing that I was still limping a bit and it didn’t feel great, so I cut it a bit short … on the other hand, when I stopped, it didn’t hurt more than before, so no harm done… so I’m thinking that means I can start an annoyingly gradual return! Anyway, I then went and did a full hour in the gym so that was great.
Glad you were able to get something in and at least the gym is giving you that alternative right now rather than having to just sit and feel sorry for yourself. So well done Anna. Not a bad week considering and shows it’s possible even when carrying a niggle that you can be productive still.