Everything I have done here is with your injuries in mind. At first it probably looks super boring. It kinda is. And to be honest we can tweak it. See this as a template to be modified to build in a bit more variety and enjoyment.

But I’ve done some research. Spin? Not ideal. Stairs? No-go. Weights? Not beneficial. ASPT? I know you like the social side, but without having full control over the exercises, it’s probably doing you more harm than good.

What we want is low impact cardio with stretching and specific exercises to improve your core, glutes and hamstrings. I’m looking to experiment slightly with my plans to work to training zones. I think this is a big step forward. If you’re happy to be one of my guinea pigs, that would be great.

It takes more into account HR and effort specific to that individual runner. So if you and I both turn up for Bimble on a Thursday evening who is going to be working harder? But that’s good news, because you will be working in a higher zone, you’ll get more points. It just means we need to do the other cross training in a lower zone to get the best overall benefit from the plan.

I’ve assumed you’ve gone for the 2 mile Serpentine. If I’m wrong, let me know and I can tweak the swimming sessions, as no need to go up to 100 mins if that is the case. I just guessed based on what Sue W did last year.

I actually think with this routine, you can get fitter. I don’t know how you feel about doing 2 sessions on the elliptical and perhaps ditching them for a spin class is going to be the way forward, but of the two, the elliptical would appear to be better for you.

I’ll wait to see what you say when you see this and happy to tweak things. I learned quite a lot researching the ailments and think even just one plan like this, has improved my coaching knowledge, so thank you.

Hopefully having that accountability and feedback will continue to bring enjoyment to your training.