1.Training

Activation routine & some drills prior to hills (watch video on hills & how to execute) 3 miles run recovery pace - 6 * 100m hills @ 90% with walk back rest - 3 miles run recovery pace (watch video on easy run)

easy effort zone 1

2.Daily Extras

Core
Pre bed journal

3. What I would do

Easy enough day, but I'd run 3 miles around 6.45-7.00 per mile
Then I'd run my hills fairly steady, and not 100%, knowing it's week one, and I'd be sore if I pushed 100%, so best to start a bit easier, and then 3 miles easy home 7.00 per mile.

1.Training

Activation routine & some drills prior to hills (watch video on hills & how to execute)
Pre run activation Warm up 10-15 minutes easy run - warm up drills & strides (see warm up video) 6 * 1km @ half marathon effort - (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

Today is just getting the body used to doing sessions
Easy warm up (6.45-7.15 per mile)
Then 6 * 1km I'd be about 3.05 per km, and in a few weeks a bit faster, (so 10-15 secs of PB pace) - I'd jog 90 secs rest slowly

1.Training

Activation routine before training 8 miles very easy recovery or 60-70 minutes cross training option Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-70 minutes of easy aerobic work.

2.Daily Extras

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

3. What I would do

Easy run for me zone 1 - I usually start about 7.30 pace, and then I'd be around 6.30 at the finish, but you don't have to progress.
I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.

1.Training

Activation routine 5 mins before training 8 miles run with 4 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not just an easy run

2.Daily Extras

Journal
Yoga routine

3. What I would do

I am a massive fan of steady runs, and I believe they create the difference between solid, or great results
Today I'd start pretty casual, easy pace, and run somewhere I know is free from traffic, people etc.. then the steady portion 4 miles about 6.10 per mile, in a few weeks this will be 5.50, and feel easier.

1.Training

Activation routine 5 mins before training
Warm up
5 minutes @ half marathon effort (be conservative) (3-4 word answer effort) 3 minutes recovery jog 5 * 2 minutes with reps 2 and 4 @ half marathon effort, and 1, 3, and 5 at 10k effort - 90secs jog rest
Warm down routine

2.Daily Extras

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

3. What I would do

A nice introduction to mixed threshold / aerobic power
I'd run about 5.20 for the 5 mins @ HM effort, and this is a long way of my HM PB pace, 40 secs per mile, but remember it's week 1, and we're not there yet
1, 3, and 5 around 4.50 per mile pace, and 2, 3 about 5.05 per mile pace would be a lovely first good session. This will eventually be 4.35-40, and 4.50-55, but NOT yet.

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

I would rest, because I'm very discilpined, ha not always, but week one rest is good

1.Training

Activation routine before training
(practice drinks)
12 miles and you can add 4 miles easy recovery, 4 miles steady endurance like Thursday, and 4 miles easy 4 miles easy will be 60 secs per mile slower than steady endurance.

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

Get used to days like this, and be sensible, easy means easy, and build slow
I'd run 4 miles around 7.00, 4 miles at 5.50-6 unless hilly, then I'd use effort to guide me, then 4 miles around 6.45-7