Getting back into a routine post-injury


It’s been almost 8 weeks since I sprained my ankle warming up for National XC and I only just feel like I’m back to full fighting form, ready to train hard for the races ahead. Over the last few weeks or so I’ve nailed down my routine, so I thought I’d share what my weekly training diary now looks like in the hope that writing it down here will also mean I’ll stick to it.

Monday am

Call me crazy but this is one of my favourite times to train. I’ve recently joined my local Nuffield Health centre, which is literally a stones throw from my front door, so at 6.30am when their doors open I’m in the gym. I like to work on mobilisation and strength conditioning exercises, targeting my glutes, quads and also weak ankles. In and out in about 40 minutes and I feel like I’m ready to take on the week ahead.

Monday pm

Hills. I train with Nike Trail Runners in Holland Park after work and as a team we tackle our hill reps. It’s always a different session each week mixing up reps, distances and recovery, so I never know what to expect except from that it will be challenging and make me stronger.

Photo c/o Ben Read Photography

Tuesday pm 

I give myself a rest on Tuesday morning in preparation for Mountain Athletics with The North Face team in the evening. We start from their Regent Street store and run down to Green Park for our session, again always different focusing on speed, strength, plyometrics etc.

Wednesday am

Track. This hasn’t happened recently but I’m determined to get back into the habit of speed intervals on the Barn Elms track in the morning. Sophie has started this so my plan is to join her, warm up running the 4km there, copying the session her coach has written for her – usually a mix of 400/800/1200s – and then getting to work for a shower and breakfast before 8.30am.

Wednesday pm

Pilates. One of my favourite classes at the new gym is the old school Pilates – I’m talking roll downs, the Hundreds, teasers and rolling like a ball, no barre, ball or bands in sight – just simple stretch and strengthening exercises.

Thursday pm

Club run. Fulham Running Club has recently switched up its’ training nights so Tuesdays are intervals and Thursdays are our longer, more social runs. We can choose between 7 and 10km loop on the towpath, taking in Putney, Hammersmith and Barnes bridges, and I’ve been enjoying getting out after work when it’s still light to run with my favourite people.


Depending on how I’m feeling and what the weekend has in store I’ll head to the gym in the morning or post-work. There’s a 7am spin class that’s ok, but I’ll avoid if I’m running long or racing the next day, otherwise I’ve taken to a gentle swim with some relaxing sauna/steam/jacuzzi time after.

Do you have a good routine to keep on top of your fitness and do you think I’ve got the balance right? Any suggestions?



  1. 11th April 2017 / 5:29 pm

    That is one heck of a routine! I think I’d be dead after a week… lol

    Welcome back to the grind! 😉

    • Amy
      11th April 2017 / 8:48 pm

      Thanks Elle! This is normal for me so my body is used to it I think!

  2. 17th April 2017 / 12:04 pm

    Impressive schedule – I find 5 sessions a week to be my limit, I’m amazed by people who have the energy to do double sessions each day.

    • Amy
      17th April 2017 / 12:08 pm

      Thanks for reading! I find if you just get into a routine of double sessions it’s a lot easier

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