How is getting back into training? It does not always feel right and/or nice. When you are out of your routine, you may feel a bit unfit and may have put a bit of weight on but don’t worry, your fitness will come back fast!
You need to focus on being in a routine again. Especially with the changing weather, you need to lock yourself into a routine to ensure you stay motivated. If the weather is too bad or unsafe, go to the gym and run on a treadmill but do not miss a session unless you are sick.
If you are injured, see a good local physio and do cross training to keep fitness up and weight down. Look after your nutrition – eat clean and resist the emotional eating that winter can bring upon you. Once a week is fine to treat yourself and you really are allowed to enjoy it, you deserve it. But remember that putting bad fuel in your system will mean a bad feeling while training and bad recovery!
I would recommend you take a Glutamine supplement in the winter so you avoid getting sick as much as you can.
Please do 5 to 10 min easy jog warm up and warm down & keep running every second day only.
If you want to do extra activities in the middle of those two days, pick something like yoga, Pilates, aqua jogging, swimming, walking or riding…
Monday 60min easy jog on grass
Wednesday 45min easy on the soft surface please inc 10x200m Max with 100m jog and 100m walk recovery
Friday 40min easy jog on grass
Sunday 60min easy on the soft surface please inc 3x1kms uphill at steady pace focusing on posture and cadence and recover down hill
Tuesday run 60min including 10x30sec steady in hills & 60sec easy jog in hills
Thursday 45min easy on the soft surface please
Saturday run 60min in the flat 10x300m hard = 90% please & 100m easy jog recovery
Remember to train safe and warm up and down!