We’ve reached the end of this plan. If you’re keen to continue through to HHM I can crack on with the next one. I think the addition of S&C has been really fruitful. I seem to remember you saying you live near Pete off Filsham Road which makes me wonder if the gym might be an option to improve the strength even more. No worries if you don’t like that idea. I say it because I’ve been pushed in that direction with my injury but am starting to notice the difference from a strength point of view and it might be a way for you to get even stronger. Let me know what you think. Also track Monday could be an option if you feel fresh. Tuesday hills is a tough one. Whatever works best for you. Happy New Year.
Don’t think I will run this week which is a complete pain. Leg did feel so much better as I have been doing all the stretches you sent over twice a day and walking had become so much better. As soon as I ran then I had probs. Was really uncomfortable afterwards and even in bed. Left leg from knee upwards thru the thigh and into the glute area. Will carry on with all my stretches didn’t know if i should at least try S&C’s this week?
Is it the same side as the calf issues? Perhaps there is something else causing these issues? Most of my running injuries come from spending so long at my desk. The advice you will normally be given is don’t do anything that causes pain. So some S&C exercises might be ok, others not. If you are worried I would rest, but if you’re resting and spending 6+ hours at your desk you could in theory be making it worse. I used to get pain in my glutes when I took a week off between plans cos I spent so long sitting.
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
| Squats | 45s x 2 |
| Russian Twist | 45s x 2 |
| Calf Raises | 30s x 2 |
| Plank | 60s x 2 |
| Split Squat | 60s x 2 |
| Dead Bugs | 45s x 2 |
| Wall Sits | 60s x 2 |
| Flutter Kicks | 45s x 2 |
| Glute Bridge | 45s x 2 |
| Single Leg Deadlift | 60s x 2 |
| Crab Walks | 45s x 2 |
| Side Planks | 30s x 2 |
A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
