• February 2nd - 8th

Really it’s just a case of listening to the body this week and ensuring you get the rest you need. Rest is more important that running. I’ve set out a lower target to give you more recovery, but if you need more, take it. Some big runs coming up and we want to be fresh for those.

MONDAY

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12pts | 40 Mins Run

12 POINTS

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.

12 Points
40 mins recovery. Kept the pace just under 10 mins/mile and HR under 130…exactly where a recovery run needs to be. Legs are a bit achey, but they could be a lot worse, given what I did at the weekend
Impressive recovery time.

TUESDAY

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21pts | 70 Mins Run

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

21 Points
Felt really good, so did 70 mins. Really is crazy when you think what I did a few days ago. Looking ahead at the week, I need to move Thursday’s run to Friday please, but we could probably make that longer. Also, I could do a little upper body session at the gym tomorrow morning. With the way I’m feeling, Sunday’s run could also be longer too
Nice, I tweaked the schedule and added a bit more, but I want you to be careful. When I came back after Chester the first few runs were fine but it was the 5th run on the Sunday that did the damage. I think what we have now is ideal.

WEDNESDAY

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10pts | Arms & Core Gym

10 POINTS

A pretty challenging session working on your upper body and the core. Both are important as runners to ensure we continue to run with good form.

10 Points
Actually did it on Thursday morning, which meant more recovery time since the weekend, therefore I was ready to a little leg work, but nothing too heavy. Did you give me Jo Edwards’ plan by mistake again, as I don’t recognise these exercises 🤷🏻‍♂️😂
FFS! Sorry mate. Honestly this week has been a nightmare. So many other appointments, dentist, massage, other website being busy. I feel way more stressed trying to take time off than normally, so can only apologise for the error. Big plans to tweak S&C going forward to make it more varied, just need to find a bit of time that’s all. Bear with me. Well done for getting in the gym though

thursday

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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!”

FRIDAY

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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.

Didn’t do this, as I had quite a bit of pain in my left leg on Friday. I’m typing this on Saturday and I’m grateful to say the pain’s gone today, so I’m looking forward to the long run tomorrow
Oh yikes, a bit scary, but glad it’s gone. Be a little bit careful Sunday.

SATURDAY

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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!”

SUNDAY

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42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.