The long run will continue to build and we introduce strides for the first time. Any questions just ask. But keep them relatively steady at first, plenty of time to get quicker on those. I think whilst there’s not a great deal of mileage in this plan we are really supporting the running well with the circuits and the spin sessions. I think this is the best approach with the injury issues at the start of the block. Any problems let me know but keep up the great work Lucy.
Not a great week in terms of actually being able to complete the plan. It has been hectic with work and I’ve been under a lot of pressure, have been doing lots of travelling as well as being unwell.
And the week with a really good long run. And that did really push me on my distance, I was getting to the end and could feel I was reaching the end of my energy. With a run over with strong. Looking forward to 2 weeks off
Work and sticking to the plan!
It sounds like most of the problems were out of your control, so then it;s important not to be hard on yourself. The long run is always going to be the priority when marathon training and the fact that went so well means this week was a success in some terms. So always good to take the positives and hopefully a few lighter weeks will help with the training.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
40 Mins @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)
60 Second Recoveries
Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.
45 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
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.
The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
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.
Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.
