Posted: 13/02/2015 at 18:19
Tim is certainly one happy bunny for being able to get his trainers back on - and I've started to reintroduce more running over the week ahead. Caveat is he's LISTENING and RESPONDING to his body's signals, whether that is that it's too much - or too little. Just be sure you're listening to your body, though, and not your mind masquerading as your body!!
Tim has treadmill access while away, and also sounds like there are some runnable outdoor routes. So here's what I've sketched out:
Sat Warm-up walk/jog/mobilisations for 10 mins. Then 1 mile easy, 3 mins slow (walk or slow jog) 1 mile easy, 3 mins slow, 1 mile easy.
Sun 4 miles slow
Week Nine (47M) w/c 16 Feb
Mon Rest/cross train either with swim or bike session – choose from cutdown session (12, 10, 8, 6 at brisk/threshold with 2 mins easy pedal between the 12 and 10 and the 10 and 8, then 1 min between 8 and 6. 5 mins easy to finish. OR Warm-up then 10 X (2 mins brisk, straight into 1 min fast, then 1 min easy) So, 40 mins total. Cooldown.
Tue 3 miles easy. Finish with 3x 60 m strides (take it EASY! Not a sprint. Testing out reaction to faster running)
Wed Rest/cross train either with swim or bike session – other one not done on Mon.
Thu 3 miles easy, 1 mile steady. 2 x 60 m strides
Fri Rest (travel day)
Sat Long bike if possible 2 hours.
Sun 60 mins easy (add walk breaks if needed) (road or firm trail)