So I have tweaked the plan up until your brothers wedding weekend runs. But I think it’s important to keep it relatively light this week just so we are happy the ankle is ok. We support the running with a 60 min swim and some really good strength work. Then if this week goes well, we can jump up to 90 mins next weekend. Any problems let me know. Hopefully your bad luck is behind you now 🤞
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.
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
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.
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.
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
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.
A good session to focus on strengthening your ankles and knees. Adjust the reps and time based on your current strength levels.
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
Tough session this. Only progress if you have done the first two levels as you need to be strong to do these exercises
70 Mins @ Easy Pace (RPE: 3)
Keep the effort level down on these easy runs and focus on good running mechanics.