1.Training

Pre training daily journal pre run body & activation easy run

easy effort zone 1
Aim for 4-6 miles, but if you're new to running, you might have to build up to this, and walk / run etc..
ie - it's super important you either build to good volume, or maintain your current volume etc..

2.Daily Extras

Core
Pre bed journal

3.What I would do?

AM-50 minutes @ 6.40-7.00 per miles
PM-35 minutes very easy (slow as possible)

1.Training

Activation routine & some drills prior to hills (watch video on hills & how to execute)
3 miles run zone 1 - 4 * 100m hills @ 90% effort with walk back rest - 3 miles run zone 1 - (these hills activate muscles, and prime them for session tomorrow) (watch video on easy run)

2.Daily Extras

Journal

3.What I would do?

AM- 3 miles easy run - solid hills (I'd plan the run to find the hill) - easy miles after
PM-35 minutes very easy (slow as possible)

1.Training

Pre run activation Warm up 10-15 minutes easy run (zone 1-3) - warm up drills & strides (see warm up video - for warm up protocol)
6 * 1km @ half marathon effort (zone 3) - (be very sensible with this) - 90 secs jog recovery
Warm down 10-15 easy run - (watch warm down video & do your lactate strides)

2.Daily Extras

Core routine
Pick a psychology option - meditation, present walk, or relaxed yoga - (watch video explaining)

3.What I would do?

AM- warm up routine - 1k reps at 3.05 per km, and 90 secs jog 400m
PM-35 minutes very easy (slow as possible)

1.Training

Stretching and mobility only
rest or 45-60 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. easy aerobic work zone 1.

2.Daily Extras

Journal
1 * strength routine - home gym 20 minutes
Yoga routine

3.What I would do?

AM-60 minutes on the x trainer, and keep hr in 130-40 range
PM-35 minutes very easy (slow as possible)

1.Training

Activation routine 5 mins before training
V02 - intro
Grass reps - 2-3k easy warm up - 8 * 60 seconds, with 75 secs rest @ 5k effort - 2-3km Easy warm down

2.Daily Extras

Yoga routine
Journal

3.What I would do?

2-3km @ 4.00 - 4.15 per km - 8 * 60 seconds on grass @ likely 2.50 per km w 75 secs very easy rest, I'd pick firm ish grass, to make sure I can still run pretty quick.

1.Training

Activation routine 5 mins before training
rest or 45-50 minutes running

2.Daily Extras

Post run core routine
Psychology option, be present walking, meditation, reading etc. 15 minutes
Journal

3.What I would do?

AM - Rest
PM-35 minutes very easy (slow as possible)

1.Training

Activation routine before training
Option A - new comers to running simply aim for a longer run, that means if you normally run 4-5 miles, then perhaps 7 etc..
option B - Long run with reps at zone 2 low end of Threshold, 3km easy - do some drills and stretches, then you will do 3 * 2km @ zone 2, w 1k easy jog zone 1 rest, 2km easy finish.

2.Daily Extras

1 * strength routine - home gym 20 minutes
Recovery option Foam roll, self massage, treatment, ice bath, or epsom bath
Journal

3.What I would do?

3km easy pace - 4.10-15 per km - 3 * 2km @ 3.20 per km, w 1km easy at 4.10 for recovery, 2km easy home.