Let me know if you need to move anything around. I’ve factored in Monday’s run which was a decent clip and that’s why there is no Wednesday run. Starting this plan with 3 runs in a row would be a bad idea. I think Lindsey is leading a Sunday run for 90 mins if you did want to join the group, but appreciate it might be easier and more time efficient to run from home.

116 Points Achieved

Feel like this was a great first week. I’d really like to be able to do Tuesday efforts at some point in the future as this felt like a good challenge (but too much for now). The rest all good. Maybe if all goes well we could think about upping to 4 runs a week in the new year, especially if not doing too intense speed work?

Thanks and happy Christmas 🎄

Yeah a very solid first week and agree, if we can get you back to efforts in the New Year then brilliant and an extra run, would be good too. At the moment I’m just being super cautious because of the foot and everything in the plan is designed to give you the best chance of arriving on that start line pain free. Ultimately we want to reach a point where the foot is no longer an issue at all, and then you can really look to hit your peak. Onwards and upwards. Welcome to the 100% club as well, I keep a track record on my spreadsheet as well as posting on the group.

MONDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

24 Points
FYI forgot to calibrate the run at the end, so it was more like 5.5k – don’t think I could ever keep HR that low at the pace suggested on Strava!
Well done Lucy. Sorry I saw the pace rather than HR so assumed it was a quicker run. I’ve added a spin bike session for Thursday as well now which you could replace to 50 mins on the elliptical if you prefer.

TUESDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
Loved (hated?) every minute of that! But foot painful afterwards and very sore next morning – might not be ready for speed quite yet 😢
Glad you enjoyed, really impressed with the effort and pace. But yes obviously we need to adjust based on that feedback from the foot. It’s clearly telling us that is not right at the moment. Leave it with me. I will tweak the plan accordingly to ensure you are training at the right level, but without the high intensity. I’m working with a lady in a similar position to you and we managed to nurse her back to fitness and slowly reintroduce the efforts, so we’ll adopt a similar approach and to be honest, for a marathon, you can get away with doing less intense sessions. Well done Lucy. But get some ice on that foot and roll it if you can.

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!”

thursday

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15pts | 45 Mins Spin

15 POINTS

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

15 Points
Didn’t have rpm measure on the bike so just went off ✨vibes✨
Oh that’s annoying. Heart rate is an alternative. Probably looking at 140+ heart rate when working hard and 120 when going easy. But really well done for smashing this out Lucy.

FRIDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points
Bang on 90 mins. Foot felt ok 🤞🏻
Phew. I saw this on Strava and was worried what the feedback might be here. I’ve tweaked intervals going forward to make Tuesdays far more tempo based for 4-6 weeks, to ease off on the foot. That means you could do the Wednesday evening run with the club for the time being. Well done Lucy.

SATURDAY

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12pts | Lucy’s S&C

12 POINTS

See how you fair with this session for now and we can always make some changes. It’s a strong all round workout that covers all fundamental movement patterns along with all the key muscle groups. If there is any area you feel is particularly weak and needs work I can add different exercises in. I like to keep the S&C simple and those that have stuck to their routines and not made continual changes have made real progress.

12pts | 40 Mins Elliptical

12 POINTS

40 Mins Elliptical  (RPE: 5-6)

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.

24 Points
All good! Foot recovering! Went a bit heavier on some: Romanian Deadlift 3 × 15 (35kg) Bent Over Row 3 × 15 (16kg) Goblet Squat 3×15 (12.5kg) Calf Raises 3 x 15 (20kg) Bent Knee Calf Raises 3×15 Wall Sits 3x 45s Farmers Walk 3 × 60s (25kg) Hip Thrusts 3 × 15 (30kg) Plank 3x45s Side Planks 3x20s Russian Twist 3 × 15 (5kg)
Great work Lucy and glad to hear about the foot. Sorry I feel like I have insulted you with some of those weights I set 😂 I always like to be cautious first though and have updated now. Some impressive weights there so clearly your strength is very good which is great to see.

SUNDAY

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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!”