• March 16th - 22nd

I did have Hastings Half Marathon in the plan originally, but not sure if you are entered? I’ve tweaked the plan on the assumption you won’t be doing the half, if you are, let me know. Either way, a good opportunity to bank some miles this week. Any problems let me know. Keep up the great work Lucy

96 Points Achieved

MONDAY

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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.

TUESDAY

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12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
The loop I did ended up being about 36 minutes. But I managed to run pretty much the whole way, at an okay pace.
Well done Lucy. No worries about the 4 mins. The fact you ran the whole way at a decent pace makes up for that. A lovely day to be out running. I really do like this time of year, it brings with it so much optimism for what lies ahead.

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.

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 about 45 mins – it was an okay run, slower than I would have liked but I was running somewhere new so didn’t know my route
Every minute we run is a bonus, even if we fall a little short of our target. Nice to run somewhere new as well.

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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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.

Hectic day, first day at home since the sunday so needed to prioritise other things
No worries. I appreciate sometimes life gets in the way

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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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.

66pts | Half Marathon (Race)

66 POINTS

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.

66 Points
So glad I did this. My strava time was 2.30.53, and chip time was 2.34.09. My strava even had pbs on 10k, 15k and 10 miles! I did have an issue going up the long hill – my foot started to go really tingly which I had never experienced before. I couldnt get it to stop and was starting to lose feeling! I kept losening and losening my laces untill it eventually stopped after about 2-3km. This cost me quite a bit of time. I as really happy with my pace apart from that, able to hold under 7min km for a good few kms. It was tough getting to the end – the long straight along the sea – in actual marathon, I would have had a walking break to recover at that sort of distance, but needed to push for this. But felt it helped with resillience to push those final kms. Heart rate was high – 72% in zone 4. And I did feel that, I felt like I was going quicker than I had planned to! And seeing you at the end was a great boost! All in all, really enjoyed the race and felt like it was a big achievement.
This is amazing. So pleased you had such a good day. Really happy I got to see you go past and the biggest compliment I could pay is how strong you looked at that point. Hastings is a fantastic half marathon and we now have an awesome medal to show for our troubles. I know the marathon is another step up in terms of distance but it’s the cumulative effect of all these type of runs that will make a difference. So you’re on track still which is very exciting with 5 weeks to go now. Fantastic running Lucy.