30th March - 5th April

The one thing I would be a little worried about is actually the S&C right now, if the ankle hasn’t healed properly, certain exercises might aggravate that, so just be wary not to make it worse and stop if anything does cause pain. I’ve shuffled the runs around though to make sure Monday was a rest day. Any problems let me know.

103 Points Achieved

MONDAY

TUESDAY

18 Points

First 60min done! I have moved the runs to Tues, Thurs and Sat since Sunday we are going to Yorkshire to visit jason’s family. For this run I kept it flat along the sea, it seems that 6-6.20min/km is my speed, I was able to speak comfortably with jesse who came with me by bike.

Yeah that sounds like a good pace for you and there really is NO benefit from going quicker on the easy runs. Keep the HR low and just cruise. Well done Benni

WEDNESDAY

5pts | Ankles & Knee

5 POINTS

A good session to focus on strengthening your ankles and knees. Adjust the reps and time based on your current strength levels.

5pts | Home Core #3

5 POINTS

Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises

5pts | Home Legs #3

5 POINTS

Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

Did the S&C and 1 hour Tennis (not the 60min run) I tried to add it, but I let you do it on the basis of how many points you think the activity is worth. https://www.strava.com/activities/17940727541

Well done Benni. As mentioned by message I think a steady 60 mins of tennis is probably worth 30 mins of running based on the data we have so far.

thursday

18 Points

Done! I tried to run a little bit slower and to keep it as smooth and relaxed as possible. I am very happy with my ankle. It is not 100% (I wonder if it will ever be – too many injuries happened there) but it is holding there, and I also don’t have other pains to knees/ ankles.. It seems that 6.30-20min/km is my super easy conversational pace. went again with jesse on his bike and I was able to talk all the time. I am holding my breath for Saturday’s run. If I manage to do about 15km, I will have done 35km in total this week, which I think it would be a record. I usually tend to get injuries in the moment I reach 30km per week, so I am trying not to push too much this week before Saturday.

Sounds good. The other thing you could do is let HR dictate your pace. It’s not something I’ve advocated in the past as a coach but the more I start to use if for my own training the more handy I find it. Although you might need an external HR monitor as not sure the Garmin 245 is that reliable. On Strava you can see your HR creeping up high at the end as you put in a burst of speed to finish. But really well done on the run. So pleased the ankle is feeling ok as well.

FRIDAY

5pts | Home Legs

5 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

5pts | Core Home

5 POINTS

Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.

*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).

6pts | 20 Mins Run

6 POINTS

20 Mins @ Easy Pace (RPE: 3)

Start off slowly, don’t worry about pace. Just tick off those minutes and run with a smile 😁

16 Points

Did the s&c plus 1hr super gentle tennis, i gave myself 20min run for the effort but feel free to change it

I like the fact you are now thinking on my wave length. But that sounds about right yes. Well done on the S&C Benni

SATURDAY

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

WHAT A RUN! I was so afraid i couldn’t do 10km+10km+15km in a week but I did it and todays run was super easy!!! I brought a gel with me but didnt need it and i tried to rain myself to 6-6.20min /km. Monitored my hr, always been between 145 and 150 (my sweet zone at the moment). I pushed a little bit more in the end but then re slowed down because i didnt want to over do it but I think I could have run faster. These last two weeks have been great and my body has changed. I am much more lean and with more muscles on legs core and back. I was really worried about hitting 30km per week since usually its when i injure myself, but i hope with your help this time will be different and actually i already feel the difference with consistency, even though it has been only 3 weeks since i started running again.. thanks for all the help!

Love this feedback and so pleased this went well. Yes sounds like you have found the right pace for you to keep the HR down, which is ideal. And like you said, a big step up from where you were a few weeks back. With the strength work as well thrown in, hopefully that will make a difference and this is just the start of a run of good training and progression. Awesome work Benni.

MONDAY

Rest Day

TUESDAY

18pts | 60 Mins Run

WEDNESDAY

5pts | Ankles & Knee

5pts | Home Core #3

5pts | Home Legs #3

18pts | 60 Mins Run

thursday

18pts | 60 Mins Run

FRIDAY

5pts | Home Legs

5pts | Core Home

6pts | 20 Mins Run

SATURDAY

27pts | 90 Mins Run

SUNDAY

Rest Day