Week 7: Easing Back into Running
This week was all about continuing cross-training while carefully reintroducing running. Ali kept up with the elliptical machine, swimming, and other low-impact cardio to maintain his fitness. The good news? His foot was starting to feel better, and he was eager to get back to running.
With that in mind, we incorporated two runs this week, a 6km run and a longer 8.5km session that lasted an hour. The longer run was a combination of running and walking when needed. The reason behind this approach is twofold: first, to reduce the load on his body while gradually increasing his endurance; and second, to simulate race day conditions. For the marathon, a run-walk strategy will likely be key to helping him reach the finish line.
Most importantly, there was no pain after the runs, a huge win after the struggles of the past few weeks. Even better news? Ali wants to get back out there. After weeks of doubt and setbacks, the motivation is back, and he’s eager to get out there, something I couldn’t ask more of as a coach.
The focus over the next couple of weeks will be to continue building his cardiovascular fitness through a mix of swimming, cross-training, and run walks. With the marathon drawing closer, it’s all about preparing both physically and mentally for race day.
JC Running Coach 
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