1.Training

Pre training daily journal pre run body & activation easy run

easy effort zone 1

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

1.Training

Activation routine 5 mins before training
8 miles run with 4 @ steady effort @ zone 2, steady state and so this is not just an easy run

2.Daily Extras

Yoga routine
Journal

3.What I would do?

AM- 8 miles run with 4 miles @ 5.50-6.00 per mile
PM-35 minutes very easy (slow as possible)

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
Long run with reps at zone 2 low end of Threshold, 3km easy - do some drills and stretches, then you will do 5 * 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 - 5 * 2km @ 3.20 per km, w 1km easy at 4.10 for recovery, 2km easy home.