0 POINTS
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I have populated the schedule this week but the most important thing is making sure the ankle is ok. So I’ve not set a target in terms of pts as anything you achieve this week will be a bonus. I don’t want you to rush back. Keep me posted how it feels and we can go from there. Mix up the S&C if you have your own core/upper body routine you want to smash out. Then once you feel ok again we can pick up with the original plan.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins Swimming @ Easy Pace (RPE: 3)
It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.
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.
Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.
*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
80 Mins @ Easy Pace (RPE: 3)
Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.
