How is your routine going? If you struggle with motivation and training, there is nothing wrong with having a few days off. You can even take a full week off running if you like, as long as you can do another sport daily to keep your fitness base and endurance up.

I often recommend my Athletes to take 2 or 3 full days off if they struggle mentally &/or physically. At the end of the day, you have to listen to your body, especially if you want to keep exercising for the rest of your life. I meet plenty of people who are all or nothing in my job and they are the people who only stay in the sport they choose for a couple of years before they find another interest they are passionate about & move on.

Don’t be all or nothing. Learn to have a balance in your life where good nutrition and exercise is part of your life.

I don’t believe in deprivation or in huge blocks of training. I believe in living a good life style where I’ll have a treat &/or a day off if I need to. I prefer focusing on regularity, which at the end of the day, is the most important thing in sport anyway…Train safe

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 75min easy on the soft surface please inc 10x200m Max with 200m jog steady = 4kms & record your time over that distance please
Friday 30min easy jog on grass
Sunday 75min easy on the soft surface please inc 5x750m uphill at steady to hard pace focusing on posture and cadence and recover down hill
Tuesday run 45min including 10x20sec Max on the flat & 70sec easy jog on the flat
Thursday 60min easy on the soft surface please like grass
Saturday run 75min in the flat 10x600m hard = 90% please & 100m easy jog recovery as a bit faster than walking pace only

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