If days are limited in which you can run, there is always the opportunity this week to group the runs together. Crikey you could even combine all the easy runs if you wanted into one 180 min run. The tempo HM session was there if you are still planning on doing HHM. I would highly recommend that as I think it could give you a big boost and a chance to put yourself in that race environment prior to London. But any issues let me know. 7 weeks to go. 7 weeks to what could be one of the days you remember more than any other in your life. It will be worth it. You got this Lucy.

78 Points Achieved

MONDAY

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2pts | Lucys Stretches

2 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.

TUESDAY

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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!”

WEDNESDAY

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2pts | Lucys Stretches

2 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.

thursday

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24pts | 30 Mins Tempo (HM)

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.

24 Points
Completed it, but found it hard to keep up with the intended tempo. But I think that’s just where my mind is at at the moment.
As long as the extra effort was there, that is what matters. We’ve done virtually nothing at quicker pace, so it’s not a surprise the injection of quicker speed felt tough. Well done for getting it complete though.

FRIDAY

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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.

18 Points
Did 70 minutes, which is my local 9 1/2 km very Hilly route. It’s a hill I’ve done many times, and this was one of the best times I’ve ever run up it which was a real motivation boost. I also completed the whole loop in my second fastest time. I am still finding that whilst my endurance is getting better, I still struggle in those first few kilometres even when I take it really slowly I still find it difficult to run continuously even in those early kilometres but again at the moment it could be my mindset
So pleased to hear you noticed the difference here. There is a reason we do a 10 minute warm up before speed and tempo sessions and that’d because it takes our body a while to wake up. I’ve had runs where the first 10 minutes have felt horrendous, but that’s where we just accept our body is waking up to the run ahead and 20-30 minutes later you often feel 10 times better. “Never judge a run until at least 10 mins in” is a great bit of advice to share with others. Excellent work Lucy.

SATURDAY

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2pts | Lucys Stretches

2 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.

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
Done. I didn’t have the time to drive to somewhere flat, so did a very hilly route. It was tough, and I did have to have some walking breaks. But still managed to push.
Excellent work Lucy. Good to get some hills in before HHM. Walking hills when looking to cover the longer distances is fine. It’s a strategy not a failure, so important to remember that. A great way to finish the week.