How’s the body coping? Time to be called a real runner now!

No more walking from now on but make sure you start nice and easy. Nothing wrong with running at walking pace for the first 5min and then picking up the pace to a comfortable pace which should equal 60% of your max heart rate.

Make sure you do not run too fast or you won’t be able to do the intensity properly as your body will be too tired, sore or rundown to get the quality in. When you go easy, go very easy and when you go hard, go very hard. Do not forget that all the little percentages can make a big difference in the long term when you talk about recovery and injury prevention…

After each run, I now need you to take Glutamine plus colostrum powder which will help you with recovery, with that little post workout down feeling, will help repair your muscle damages and will also help you stay healthy with the colostrum…This is partly what I mean by the little percentages, that with massages, stretching, chiro, nutrition, hydration, vitamins…

Drop me an e-mail to to give me feedback or ask me a question.

Please do 5 to 10 min easy jog warm up and warm down and 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, swimming, walking or riding…

  • Monday 10x60sec tempo in hills & 120sec easy jog down hill
  • Wednesday 50min easy
  • Friday 10x40sec max on the flat & 80sec easy jog
  • Sunday 50min easy
  • Tuesday 10x75sec tempo in hills & 75sec easy jog down hill
  • Thursday 50min easy
  • Saturday 10x45sec max on the flat & 75sec easy jog



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