So we only have 3 more big long runs before London. I’ve still got HHM in the plan as well, so we could count that as a 4th. But the point is, not that many, so keep chipping away, it does feel like we are making good progress now at the key stage of the plan. So keep up the great work Lucy. Any problems let me know

64 Points Achieved

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.

15pts | Circuits

15 POINTS

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

Long Travel day today (Stockholm to Copenhagen) so I missed this, will try and get this in later in the week
Wow that is some travelling. Don’t blame you for resting.

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.

13 Points
Did this despite being incredibly tired after flying home. So proud of my determination! Ran well – had a gel before running as I wasnt able to time food right and was hungry. Ran fast, and didn’t stop to walk after the strides as I have done on every strides run previously.
Ah brilliant and being proud of ourselves is one of the best things that can come from running. I’m always proud of the team every time you step out of the door to complete a session. So hopefully knowing that can help motivate you too. Awesome work Lucy.

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
Done, felt good.
So pleased to hear that. Well done Lucy. Keep ticking off these runs. Every mile and every training point counts.

thursday

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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.

15 Points
got the circuits in from missing it earlier in the week. Full body workout
Brilliant. Love the fact you found the time to make up this session. Well done Lucy.

FRIDAY

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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.

Rest Day

0 POINTS

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

26pts | 3 x 10 Mins (HM)

26 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

10 Mins @ HM Pace (RPE: 6)
5 Mins @ Easy Pace (RPE: 3)
x 3

10 Mins CD @ Easy Pace (RPE: 3)

Super simple session and a chance to get some half marathon paced miles in, but not overdo it.

Chaotic day so skipped it. Our landlord has given us 2 months notice so needed to spend the day booking viewings
No worries, as mentioned in the message the long runs will be the key going forward. Best wishes to you and you’re moved. I’ve been in that situation a few times over the past 15 years and it’s never easy.

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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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.

18 Points
Managed just over an hour. On top of things, have gotten a cold and really struggled with this run. Struggling with motivation with the training
Let’s move on. Tough week all round. You’ve got a place in London marathon which is likely a Golden Ticket these days so don’t give up on that. You’ve already done some really good long runs and if you just bank a few more, you’ll be able to get round on the day and experience something incredible. You got do this!!! I truly believe that. You came to me for the support and I’m hear to offer right now at the most important time. So please keep my voice in your head. I’ll be there at London, all day long, watching everyone come through. So even if it takes you 6+ hours to get round I plan to be there en route to offer my support. Keep going Lucy!