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
