Probably the biggest week so far. If the ankle is still an issue then take it with a cautious approach. But hopefully that is starting to feel better now. Any problems let me know. Keep up the great work Ellie.
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.
Run with Steph for 90 minutes to replace 60 minutes efforts today and 30 mins at the weekend.
Tough run with Steph – but great route and excellently led as by Steph as usual. 11.53 km in 96 mins with 244 m of climb. I looked at the efforts session afterwards and thought that would have been much easier!!
😂 Yes sometimes an efforts can be easier than a hilly long run. But for you right now building that endurance is key, so really well done Ellie. Coach Simon 🍊
So this is a S&C session created just for you. So we can tweak it to best suit your abilities and strength levels. So if there are still any exercises in there you find too challenging, let me know and I can update them.
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.
180mins run – 22.88km/ 14.2 miles – my longest ever run. Slower at the end round and round the area near the park run start to make up the 3 hours. Good route. 7.55/km pace. 235m of climb.
Planning another route at the weekend with Rebecca. Saturday suits better for the weekend run if possible. If I need to stack runs I could probably fit something in on Friday afternoon.
Excellent work Ellie. I’ll look to put runs on Saturdays going forward and there’s always a few who run now on a Saturday so that works well. 3 hours is a big step forward. The longest run in the plan is 4 hours and whilst that will still leave us a lot to do on race day it will be enough to have you ready to get round at London. So hopefully this run has given you a lot of confidence you can get it done. Coach Simon 🍊
So this is a S&C session created just for you. So we can tweak it to best suit your abilities and strength levels. So if there are still any exercises in there you find too challenging, let me know and I can update them.
Double session today – but one of them added to Thursday as couldn’t put double session into the programme.
That’s ok. But it does highlight that you must be strong right now to do a double session. So a really positive sign. Well done Ellie Coach Simon 🍊
