• December 1st - 7th

Still just building slowly. If you wanted to do the exercises set by the movement coach I would advise leaving out one of the circuits sessions so we don’t overdo things too early on the plan. Hopefully another achievable week and you start to feel stronger as the minutes increase. Keep up the strong work Lucy.

80 Points Target

MONDAY

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Circuits

15 POINTS

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

TR 50%
Skipped circuits this morning. My body was telling me I needed a rest. I had a big day out yesterday (surprise for my birthday) where we walked close to 9 miles so was very tired from that! Shall I re-arrange this circuits session to another day?
That’s fine, it’s important to listen to the body and take the rest when needed. Would Thursday and Saturday be a possibility for a class this week? We could then have Friday as a rest day. We just want to avoid back to back days of strength work. Alternatively you could do a double day with a 50 min run and circuits on Wednesday, but that might be too much at this stage of the plan.

TUESDAY

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WEDNESDAY

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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.

50 Mins

15 POINTS

50 Mins @ Easy Pace (RPE: 3)

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

TR 82%
Really busy work day so managed the run, not the stretches. The run was good. Felt some tenderness above ankles, inside leg, but not major. Ran for just under 50 mins and it felt okay, feels like I am getting back into it slowly!
That’s great to hear. Pleased to hear you felt strong. Niggles are going to be common theme in marathon training. Even when fighting fit I’ve had aches and pains during a marathon plan. So it’s good to understand your body and realise what is just a niggle and what might turn into something worse. The general advice, and it’s very general, is if the pain is 4/10 or less, keep going, if it’s higher, stop. Our bodies are pretty amazing and I myself have experienced niggles or injuries that hang around for 2-3 weeks and I just carry on and suddenly they disappear. No worries on the stretches, I think with those we can real flexibility to switch days, so do them when you get the chance.

thursday

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Circuits

15 POINTS

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

45 Mins Spin

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

Didnt manage to do the circuits or spin today. Had a hectic work day and was just exhausted.
Sorry to hear that. I do understand. If the weekend does throw up and opportunity to squeeze one in then great, but no worries if not, especially this early in the plan.

FRIDAY

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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.

Circuits

15 POINTS

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

18 Points
TR 90%
Stretches and circuits done today. Feeling good, just tired from a long week
Awesome work Lucy. I hope you managed to get some much needed rest over the weekend.

SATURDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

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

SUNDAY

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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.

70 Mins Easy

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.