If you want more information on the session just click the + icon. Then when finished leave feedback and that will appear underneath. If you need to reschedule any of the sessions just let me know and I can easily do that. We start with just 2 runs as I want to make sure we don’t make the niggle worse before Canterbury in 2 weeks time.

88 Points Achieved

A great week and start to my plan. Feeling very motivated and happy to have completed the week. I know for a fact, I would have talked myself out of some of it without the accountability – sad but true.
Looking forward to next week.
Oh and thanks for using the photo of Sara and I – she’s started running again and hopefully will keep it up this time 🤞

Nailed it. Well done Jan. That is the benefit of a plan and a coach is that accountability. And I don’t say this to add pressure but hopefully help motivate you, that I really care and whilst I don’t always express my disappointment at missed runs it does bother me. So if knowing t’s making me happy by stepping out the front door helps you, then that’s great. Not to mention you are inspiring others, including your daughter. Great start to the plan Jan.

MONDAY

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10 Points
TR 60%
I always look forward to this session, even if it’s an evening class. Great as always – a combination of stretching and strength training, covering all key body parts, so a good all round workout.
Yes I’ve heard great things about Pilates and I think a session once a week will really help with your overall fitness. Great work Jan

TUESDAY

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12pts | Jan’s S&C

12 POINTS

NOTE: You can click on any of the exercises to view a tutorial.

*Signifies you need to do each side (so twice the number of reps)

This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.

If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.

For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.

12 Points
TR 60%
I underestimated the time this session would take and being on a bit of a deadline, towards the end, I couldn’t really leave myself the rest time in-between exercises e.g. side planks – I did 60 seconds on each side instead of 20 seconds reps with a rest in between. The same with the side lunges – instead of 10 x 3 – I did the 10 alternating the legs without a break.. I haven’t much patience anyway for the rests in between exercises, I probably didn’t rest for more than 30 secs between each separate exercise. Hope this is ok? All that aside – it felt good to be doing something that I know is going to benefit me in the long term and I certainly wouldn’t be doing them if I wasn’t on the plan. The exercises all felt manageable. My weights are 1.5kg not 5kg (as I thought they were).
Yeah if having 60 seconds recovery between each set you would be looking at hour, which I appreciate is a long time. I would suggest pairing the exercises together. I have tried to do this for you with the way they are listed. So you’d do 1 set of calf raises followed by 1 set of dead bugs and repeat that 3 times. That removes the need for any recovery but it also gives the muscles rest between each set. So your calves are getting a rest whilst you do the dead bugs. Hope that makes sense and I would highly recommend this approach. You might find you can get it done in almost 30 mins taking this approach. The older we get though the more important S&C becomes. Not just for running but our overall wellbeing. Great work Jan.

WEDNESDAY

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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.

18 Points
TR 70%
A lovely run in Sue Palmers group. Had a great catch up with Cassie so chatting all the way 😄 A few niggles including knees but hoping they’ll remain niggles and maybe just getting used to additional S&Cs and the increase I’m mileage!
Well done Jan. It’s not unusually for a few little aches and pains, but yes keep an eye on those and as you get stronger from the S&C hopefully the niggles will keep at bay.

thursday

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9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

9 Points
TR 40%
I’m not a natural swimmer and I find pool swimming boring. I took it up on a regular basis when I couldn’t run and it’s now become part of my weekly routine. My motivation is coffee and a walk afterwards with my friend 😀 I’m always pleased I’ve made the effort though as I know it complements running as a non impact sport and definitely helps with my overall fitness.
Well done Jan. Yeah swimming is a great form of cross training and I would highly recommend keeping this in the routine.

FRIDAY

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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!”

SATURDAY

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12pts | Jan’s S&C

12 POINTS

NOTE: You can click on any of the exercises to view a tutorial.

*Signifies you need to do each side (so twice the number of reps)

This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.

If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.

For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.

12 Points
TR 80%
Good session – felt fine apart from niggly knees but even they felt better towards the end. I’m doing the side plank for 60 secs as that’s what I do in pilates and it is manageable.
Well done Jan, I have edited the side planks. That’s impressive as 30 seconds of those is good enough for me 😂 We’ve left out lunges which is normally the most damaging on the knees so hopefully it proves ok long term. But we can tweak it if need be.

SUNDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points
TR 70%
Joined the Sunday am group for 45 mins then ran back for 45. Nice easy chatty pace and a lovely morning for running – the sea looked fab. I don’t seem to be having a problem with the distances I’m running – legs feel strong and I’m not tiring at all but my lower legs in particular feel very tight/niggly. Very frustrating!
Well done Jan. Hmmm, interesting that the lower legs are an issue. I assume you mean like calves and shins? I don’t want to speculate as to the reasons for this just yet, but there could be a few things we could change. Tight calves have often been a problem for me and that’s down to the fact my glutes and hamstrings are so weak and don’t contribute enough. Something I’m working very hard on fixing right now. I’ve also changed shoes over the years and at the moment wearing my Zoom Fly 6 more often as they are plated and offer more support. So those are the 2 things to perhaps consider, although it could easily be something completely different, so I wouldn’t rush out and buy a new pair of shoes just yet.