• January 12th - 18th

I’ve changed this week up. You might want to ditch one of the runs in place of some more cross training if the groin is still an issue. But I’ve basically taken out the two speed session we had and replaced them with more tempo, easier workouts, to give the groin another week to recover. Let me know if you want to swap one of the runs out.

MONDAY

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15 Points
TR 95%
Start the week strong, I did drop the weights a little to be safe and I done single leg deadlifts instead of normal ones (my balance is crap) I done some adductor exercises with no pain so thats promising too.
That is good news. I definitely feel we need some adductor exercises in here now. As the niggle suggest there is a weakness there and looking at the routine it is missing. But a real positive and well done Steve. I’ve added side lunges to my S&C which I find help.

TUESDAY

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30 Mins Stair Climbing

18 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 30 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

40 Mins Elliptical

12 POINTS

40 Mins Elliptical  (RPE: 5-6)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

WEDNESDAY

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20 Mins Stair Climbing

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

40 Mins Elliptical

12 POINTS

40 Mins Elliptical  (RPE: 5-6)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

thursday

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50 Mins

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

FRIDAY

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6 Miles Tempo (M)

29 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

6 Miles @ Marathon Pace (RPE: 5)

1 Mile CD @ Easy Pace (RPE: 3)

A chance to add some extra miles at Marathon Pace. The more you practice the pace the more comfortable it will feel on race dace.

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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120 Mins

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.