We are in the key part of this plan and 2 big exciting sessions this week. Some speed work followed by a key long run. A chance to work on both your mental strength and the fuelling. You got this. We drop back to 120 mins next week too, so that might help push through the discomfort knowing next weeks long run is shorter. Any problems let me know. Keep up the great work Lucy.

Started out and not so great week with pains which were preventing my Running. But a good recovery and good long run to end the week.

It can be difficult and deflated sometimes when things hurt but this week showed how quickly we can recover. I remember one weekend where I couldn’t walk down the stairs on Saturday I was in so much pain with my glute. The next day I ran a 10 mile PB without any discomfort. So it’s worth remembering this week and not panicking if things do hurt. Marathon training is tough, but what a brilliant way to finish the week, well done Lucy.

MONDAY

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3pts | Lucy’s Stretches

3 POINTS

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.

10pts | Circuits

10 POINTS

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

18 Points
Well done Lucy

TUESDAY

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13pts | 30 Mins & Strides

13 POINTS

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.

WEDNESDAY

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3pts | Lucy’s Stretches

3 POINTS

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.

15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

18 Points
This one was tough, my ankles were hurting a lot. And it was a really hilly route.
Sorry to hear that. Hopefully they improved as the week went on. Well done for completing the run though Lucy

thursday

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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!”

FRIDAY

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28pts | 2-4-6-6-6-4-2 Pyramid

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

6 Mins @ 10k Pace (RPE: 7)
120s Recovery

4 Mins @ 5k Pace (RPE: 8)
120s Recovery

2 Mins @ 5k Pace (RPE: 8)
60s Recovery

10 Mins CD @ Easy Pace (RPE: 3)

Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.

Skip this to try and get my ankles and legs feeling fit for the long run
Sensible! Worked out a wise decision as well.

SATURDAY

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3pts | Lucy’s Stretches

3 POINTS

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.

3 Points
I have been using lots of ibuprofen gel, and cooling gel to bring down the inflammation in my ankles and legs. Feels like it’s starting to work. And still getting my stretches in.
It’s an odd one as to why the ankles are such an issue. Are you getting enough support from your footwear when running? Just thinking of possible causes 🤔

SUNDAY

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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

54 Points
My legs felt like they were in a good enough state to give us a go today. I wasn’t paying free, but it was a lot better than it was. The weather was awful today, so opted for a treadmill run. I ran out a steady pace, with a short walk every 30 minutes to have a gel, and every hour I increased the pace slightly. This felt strong, my heart rate was steady, I could’ve gone faster, and I could’ve gone longer
This is huge. I was so pleased to see this. Knowing how bad the weather was and the run you had planned, as well as the ankle problems earlier in the week I was kind of expecting you to say you missed this. Not only did you get it done, you smashed it and felt great. Perhaps an option to do the odd treadmill run again in the build up. 3 hours on a treadmill is some achievement so well done Lucy.