Laurence Puddick's Training Plan

Tuesday 5 May

[Mobility] Light Mobility. Gentle joint rotations and stretching for 15 mins. Focus on ankles and hips.

Wednesday 6 May

[Rest] Rest Day. Full recovery. Focus on hydration and restorative sleep.

Thursday 7 May

[Mobility] Range of Motion. 10 mins of low-intensity movement. Keep movements smooth and controlled.

Friday 8 May

[Rest] Rest Day. No activity. Prepare mentally for your first run/walk session tomorrow.

Saturday 9 May

[Run/Walk] 20 mins total. Repeat intervals of 1 min light jog and 2 mins walking. Maintain an easy pace.

Sunday 10 May

[Walk] Active Recovery. 30 min easy walk at a natural pace. Focus on building the movement habit.

Monday 11 May

[Rest] Rest Day. Full recovery to allow for physiological adaptation before week two.

Tuesday 12 May

[Mobility] 15 mins of gentle range of motion exercises. Focus on hip and ankle flexibility.

Wednesday 13 May

[Run/Walk] 20 mins total. Alternate 1 min of very easy jogging with 2 mins of walking. Focus on steady breathing.

Thursday 14 May

[Rest] Full recovery day. Allow your musculoskeletal system to adapt to the new stimulus.

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