Training

Pre training daily journal
Pre run body check & activation
Easy run

Daily extras

Core
Pre bed Journal

What I would do!

AM - 60 minutes @ 6.40-7.00 per miles
PM - 35 minutes very easy (slow as possible)

 

Training

Pre training daily journal
Pre run body check & activation
Easy run with steady

Daily extras

Recovery option & psychology option
Pre bed Journal

What I would do!

Am - 70 minutes with 30 minutes in the middle at 5.50-6.00 per mile, the rest would be around 6.40-7.00

 

Training

Pre training daily journal
Pre run body check & activation
Cross training option with intervals

Daily extras

Home strength & reocvery option
Pre bed Journal

What I would do!

Bike and turbo at home, swift session for fun or Zwift race.

 

Training

Pre training daily journal
Pre run body check & activation
Easy run with hill strides (3-4 * 20 second hills) walk back

Daily extras

core routine & psychology option
Pre bed Journal

What I would do!

20 minutes easy
4-5 * hill sprints, focusing on technique, and power
20 minutes easy after the strides

 

Training

Pre training daily journal
Pre run body check & activation
Warm up routine - 4 * 5 mins, with 2 mins jogging rest, each 5 minutes effort is 2 minutes marathon effort, 2 minutes half marathon effort, 1 minutes 10k effort (2mins rest)
5 minutes easy jog & then run 4 * 20 sec strides, pretty fast, these will progress in speed as the weeks go on, ideally you’d do these in the same place or on a track etc. Warm down routine

Daily extras

Recovery option & psychology option
Pre bed Journal

What I would do!

Full warm up, 15-20 minutes easy, drills, strides etc.
4 * 5 mins, 5.20 pace for 2 mins, 5.05 for 2 mins, 4.50 pace for 60 secs - easy 2 mins jog very slow around 7.30 per mile - 4 * 20 secs fast around 4.30 per mile for now.
Warm down routine

 

Training

Pre training daily journal
Rest

Daily extras

Mobility routine & psychology option
Pre bed Journal

What I would do!

As it’s week one, I would place more value on resting for discipline and appreciating my body, but I would add in yoga etc. to help it recover.

 

Training

Pre training daily journal
Long run with steady 8-10 miles total - steady portion of this long run can be 2-3 miles and so you can run 3-4 mile easy pace, then 2-3 miles steady (not marathon effort, but between easy recovery and marathon effort) you can also break this up if you like and add some recovery portions, ie 1 mile steady, 2 mins easy, 1 mile steady etc..

Daily extras

Recovery routine & epsom bath
Pre bed Journal

What I would do!

2-3 miles nice and easy 6.40-7 per mile, then id likely run the next 7 miles progressing from 6.40 - 5.50 as this is more fun, and it’s only week one so this doesn’t need to be super serious. This would also help the body adjust to the steady portion, but build good strength for the next few weeks.