I’ve taken out the speed work just to give the ankle a bit more time to recover and replaced it with an “easy” hill session. I appreciate that’s a contradiction as the HR will climb up the hills but we keep the RPE down if we can. If the ankle feels ok later in the week then some “steady” strides might be worth trying but be careful. And then a decent long run at the weekend. Perhaps a chance to explore the trails as they are beautiful right now. Any issues let me know.
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
A good session to focus on strengthening your ankles and knees. Adjust the reps and time based on your current strength levels.
40 Mins Swimming @ Easy Pace (RPE: 3)
Swimming is a great alternative to running and probably the best form of cross training. Have fun!
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”