I’ve been avoiding writing the exact details of my training programme out for a number of reasons;

• A list of my runs for the week is probably not exciting to anyone but me
• Programmes come packed with copious amounts of jargon/codes which used to intimidate and frustrate me in equal measure and I didn’t want to inflict that on you lovely readers (hi Mum)
• There was always something more interesting happening!

However, I wanted to open this blog with it being a ‘Recovery´ week which therefore involves me explaining what that actually means. Don’t worry I haven’t injured myself *knocks fervently on wood*.  A ‘Recovery’ or Rest week in a training programme just means giving yourself a break in mileage and allowing your body to absorb the training – at least that is the theory.  A good/typical training programme will let you drop your mileage about once every 4 weeks.  Other features that most training programmes will incorporate include;

• Gradual increase in mileage (there is a rule about never increasing beyond 10% – although I couldn’t find a lot of evidence to support that statement it seems like a sensible idea not to overly exert yourself, especially if you are a beginner)
• 1 faster run per week (called any number of things, speed work, fartlet running (yes, it’s a real thing – Tip: it doesn’t involve eating beans the day before), interval sessions, tempo running)
• 1 long slow run each week (thankfully this one is pretty self-explanatory!)
• Easy runs to fill the rest of your time (although I used to take umbrage with the word “Easy” being used to describe any run)
• A taper period just before the race where you reduce your mileage significantly to save yourself for the big day.

You can spend hours building your own plan – or conveniently google it.  There are so many training programmes online.  The best advice is choose one that you like the look of and stick to it.  Personally, I only wanted to run 3 times a week and considering that I wasn’t particularly bothered about speed (I just want to complete the marathon in one piece) I picked one that didn’t have a lot of speed work and built up at 10%.  I actually used an online tool to build my own personalised training plan.  Runners’ World Smart Coach – here you input how and what you want to train for and it tells you everything you need to do to reach your goal!

It is good advice if you are taking up running to always keep a running log – so that you can properly track your mileage, look back at how far you have come or notice what methods of training really work for you.  There are loads of free Apps that will use your phone GPS to track your runs (which can be fun if you want to compete with some friends at the same time) such as Sports Tracker, Strava, Map My Run, or you can just work out how far and fast you have run by using g-maps pedometer route drawing tool online and a watch.  You can write things down on paper, online, wherever – just keep a note.  Personally I love my Garmin watch.  It tracks my runs as I go and keeps a record online including things like, the route I ran, the incline, weather and temperature!

So how did I spend my recovery run?  A quick 10 K jaunt around Sandy with a few friends (we were 4 in total).  Company definitely keeps me on my toes as this 10 K was under an hour (58:49)!  Glorious sunshine and without the need to pace myself for another 20 K afterwards Andreas and I could just enjoy the new surroundings and really stretch our legs.  Maybe not a proper rest but definitely lots of fun!

Week 12: Total Run Distance: 27 K (16.7 miles). Total Running Time 2:55