Post VLM 2017 Recovery

For those interested I have posted my recovery post VLM 2017. One of the biggest mistakes marathon runners make is not taking enough recovery time after finishing the race. After 26.2 miles of hard running, and the months of dedicated training that went into that effort, the body needs a break.

Jonny Mellor 8-week training post Virgin London Marathon 2017

Week 1

Mon – Fri – Sick no training

Sat – 3-miles easy

Sun – 4-miles easy

 

Week 2

Mon – 4-miles easy

Tue – 5-miles easy

Wed – 5-miles easy plus strides

Thur – 7-miles easy

Fri – 7-miles easy

Sat – 8-miles easy plus strides

Sun – 8-miles easy

 

Week 3

Mon – 5-miles easy, 5-miles easy plus strides

Tue – 10-miles inc 30-mins pick up (very tired)

Wed – 10-miles easy, gym

Thur – 11-miles easy plus hill strides

Fri – Fartlek run (Moneghetti)

Sat – Rest

Sun – 13-miles long run, gym

 

Week 4

Mon – 8-miles easy

Tue – 12×30-sec hills plus 2-miles tempo

Wed – 5-miles easy, 5-miles easy, gym

Thur – 9-miles easy plus hill strides

Fri – 8-mile tempo run alternating pace (5:20/5:00)

Sat – 5-miles easy, 5-miles easy, gym

Sun – 15-miles long run

 

Week 5

Mon – 8-miles easy

Tue – 10×2-mins hills, 5-miles easy

Wed – 8-miles easy run, 5-miles easy, gym

Thur – 10-miles easy plus hill strides

Fri – Fartlek run (Moneghetti), 5-miles easy

Sat – 8-miles easy, gym

Sun – 5-miles easy plus strides

 

Week 6

Mon – London 10,000m – bad race felt flat and heavy legged (30:03)

Tue – 5-miles easy, 5-miles easy

Wed – 8-miles easy run, 5-miles easy, gym

Thur – 12-miles easy plus hill strides

Fri – Treadmill Testing in Loughborough

Sat – 8-miles easy run, 5-miles easy, gym

Sun – 18-miles long run

 

Week 7

Mon –5-miles easy *Sore toe missed pm run*

Tue – Hill session 3/1/1/1-mins, 5-miles easy

Wed – 8-miles easy run, 5-miles easy, gym

Thur – 12-miles easy plus hill strides

Fri – 4-miles tempo followed by 1-mile hard (4:31), 5-miles easy

Sat – 5-miles easy run, 5-miles easy, gym

Sun – 18-miles long run

 

Week 8

Mon – 7-miles easy, 5-miles easy

Tue – Fartlek run (Moneghetti), 5-miles easy

Wed – 5-miles easy run, 5-miles easy

Thur – 5-miles easy plus strides

Fri – 2-miles easy, Podium 5k – Better but still no speed! (14:21 1st)

Sat – 7-miles easy, 5-miles easy, gym

Sun – 18-miles long run

 

2017-10-12T07:28:37+00:00