1.Training

Activation routine & some drills prior to hills (watch video on hills & how to execute) 5 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
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.

1.Training

Activation routine & some drills prior to hills (watch video on hills & how to execute)
10 miles run, mostly easy, but if you pick a run with hills it's ok for heart rate to drift up on hills.

2.Daily Extras

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

3. Purpose / example

I would run a bit faster than easy pace, but only on uphill sections etc.. not reps, just solid running.

1.Training

Activation routine before training Threshold intervals at LT2
5 * 2km @ LT2 - w 90 seconds rest. 6.40-45 per mile pace 4.10-15 or so per km

2.Daily Extras

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

3. Purpose/example

Now we're moving your fitness forwards.. some of the training helps you run for longer, and some helps faster. Today is a day for getting faster.

1.Training

Activation routine 5 mins before training 8-10 miles run with 6 @ steady effort @ a decent effort, start at perhaps 8.15 per mile, and finish at 7.30 per mile would be a good day.

2.Daily Extras

Journal
Yoga routine

3. Purpose / example

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
Easy recovery today, this will either be a rest day or perhaps a day with a simple run without any stress on pace, or distance, for the psychology.

2.Daily Extras

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

3. Purpose / example

A nice introduction to mixed threshold
Simple focus on recovery

1.Training

Activation routine 5 mins before training
Up and down tempo run.
Todays focus is an up and down tempo session between paces. 6 * 1 mile alternating 6.40 per mile, and 7.20 per mile

2.Daily Extras

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

3. Purpose/example

When you do alternating pace change work, you help your body improve threshold pace (and bring your two threshold paces closer together), but more importantly learn to recover at a good pace.

1.Training

Activation routine before training
(practice drinks)
1 hour 45 minutes long run, but don't need to run this one fast, or steady etc.. just get 1 hour 45 minutes of running done.

2.Daily Extras

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

3. Purpose / example

Get used to days like this, and be sensible, easy means easy, and build slow, this will help build to an important long run day.