I’m going to try and work my way up to start running again, but take it a bit more cautiously since I’m conscious of the fact I may have tried to do too much within the first week coming back. As usual, still going to supplement my training with lots of bodyweight work and cycling.

The Week As A Whole

Still doing mostly core and workouts from SugarWod with Accessory with Alec and CompTrain, but started doing some running and more cycling which is a start!


Did a little run of 10 x 1′ on/off. All seemed to be fine which was good!

For my core, I did a 4 rounds of of:

  • 30″ hollow hold
  • 30″ flutter kicks
  • 30″ scissor kicks
  • 30″ glute bridges
  • 1 min rest between sets

I followed this up with a 10 minute EMOM where I would:

  • Do 30 second overhead 10kg kettlebell hold
  • Do 30 second wall facing handstand hold


Started the morning with a 26 km bike ride at an easy pace.

For core, I did 3 rounds of:

  • 20″ on / 10″ off x 4 sets of hollow rocks
  • 20″ on / 10″ off x 4 sets of push ups
  • 20 strict pull ups

It was a burner – I highly recommend trying it out!

Then for handstand practice I did 10 x 10 second wall facing handstand hold.


In the morning I did 16 x 1′ on / 30″ off running. All felt good in my foot although it seemed a bit sensitive after.

For core I did 4 rounds of:

  • 20 side split squats (each side)
  • 20 jump squats
  • 40 alternating leg v ups

Followed by 5 rounds of:

  • 30″ – 1′ headstand practice
  • 15 pike ups

And finally, a 5 minute AMRAP of single-arm 10kg presses with 6 hand release push-ups every minute on the minute.


Today just another 26 km bike ride in the morning and mostly resting apart from that.


Another ambitious run in the morning of 10 x 2′ on / 30″ off. My hip abductors actually felt it quite a lot in this run and afterwards my foot seemed a bit sensitive (not good).

For core, I did the following:

  • 10 min EMOM
    • 30 Russian twists with a 5kg weight
    • Max effort toe touches
  • 3 rounds of glute bridges
    • 20 double leg bridges
    • 10 single leg bridges each leg
  • 5 rounds of:
    • 40″ plank hold
    • 40″ wall sit hold
    • 5 sets of “Y,T,W,I” raises
    • 7 reverse burpees


Again, another 26 km bike ride before doing some core later in the day.

My core involved:

  • 4 rounds of:
    • 50 reverse sit ups
    • 25 reverse hollow rocks
  • Accumulating 3 minutes of:
    • Wall facing handstand hold
    • Pike handstand hold
    • Straight arm plank hold
  • 1 set of:
    • 50 mountain climbers
    • 50 burpees
    • 50 squats
    • 50 lunges holding a 10kg weight overhead with a single arm
    • 25 burpees
    • 25 squats
    • 25 lunges holding a 10kg weight overhead with a single arm
    • 25 v sits

Then I finished off the evening with some stretching!


My foot was hurting today so I decided not to go for a run and instead just rest. It’s annoying, but I’d much rather listen to my body than make it worse.

Training Thoughts

Things were looking hopeful for me up until my Friday run when my foot just seemed to get worse. Altogether though I’m going to stay motivated, keep praying for my foot to heal so I can run again and enjoy the other training I’m still able to do!

Weekly Mileage:  12.9 km + 78.2 km cycling

How was your training this week?