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.

119 Points Achieved

As per individual session
Total distance this week is 42.50km, total 5 hours 42 mins running according to Strava.
Happy to have S and C increased as needed

A brilliant week. Best of the plan so far. If we can just add some more of these then London will go very well indeed. Great work Ellie. Leave the S&C with me. I’m looking to make some changes to that soon. If anything feels too easy over the next couple of weeks just add some extra reps. Changes are coming, I promise.

MONDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

Loading...

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.

29 Points
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.

WEDNESDAY

Loading...

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.

20 Points
8.09km in 65mins with 102m of climb led by Sue P. Pleased to be getting the ‘ 5 miles’ on a Wed night in
Great work Ellie and to get those 5 miles in again highlights the improvements in recent weeks and months.

thursday

Loading...

8pts | Ellie’s S&C

8 POINTS

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.

8 Points
All done – but moved to Sunday as double session
Well done Ellie

FRIDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

Loading...

54pts | 180 Mins Run

54 POINTS

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.

54 Points
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.

SUNDAY

Loading...

8pts | Ellie’s S&C

8 POINTS

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.

8 Points
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