Name: Playbook - Sally McRae - W16/D7- Start of Recovery
Uploaded: 2026-06-13T00:55:47.221Z
Duration: 45 min
Description: W16/D7- Start of Recovery

Feel pretty good today considering yesterday’s effort. Sleep helped a lot! Mainly sore quads. Thinking about the next big effort for 2026.

Noel

Went for an easy 4mile walk with my daughter!! Was fun and so sweet to chat with her.

Lisa

I definitely made it through the OC100 50k because of this training plan!!!  Thank you so much💛💪

Jody

Indoor climbing session to recover from a cold rainy finished 50++k (with getting lost about 35 miles).

Robin Packer

Baby 4 and I cruised during the Austin Marathon (I’m 11 weeks pregnant). This was such an amazing marathon and amazing city!!! Thank you Sally for your 50k training program and despite a few sickness road bumps (stomach bug 2x, the flu, and just general pregnancy nausea) during training I felt well prepared and had a blast!! I completed your program 3 months post partum with my third baby and now have completed it again pregnant with baby 4. Your program is easy to follow, easy to adjust, and challenging. I can’t thank you enough for it!!!

Colleen

This was my first 50k and got it done in 8:41 and change! It 90% of the time, it was cold, and my crew plan blew up. I persevered and kept it going all the way to the end. I did hurt, but it was a soreness not injury pain so that was awesome. I’m so glad I had this plan to help me, even though I had some set backs and ended up being 13 weeks of training. I felt so strong but wanted the race to be over, in a bored way. Is that weird? It was a looped course so that might have been it. 

Thank you Sally for creating this amazing plan and this amazing community!

Mathew

Did my 55k in very technical terrain with about 1800 m elevation (about 6000ft) and ooo my lord did my legs got demolished haha! My knees started hurting after 10k already and from there on I had to fight like hell not to quit. I listened to a couple episodes from the Choose strong podcast and that truly helped me get through! In the end what I was doing could hardly pass as "running" but when I smelled the finishline I managed to actually do some kind of sprint and I finished at least looking strong😂 Today I am working from home and my ability to walk barely exist haha. Even though the race didn't go as I hoped I am happy I finished and didn't give up :)

Jennie

Finished my first 30 miler winning 3rd place female! Thanks for the training, Sally!

Katlyn

Easy going walking around beautiful Bellingham, WA. Stopped for a cardomin/honey latte. Perfect recovery day.

Deep stretch yoga today. Just what this body needed💛

Steffanie Seiler

Ran my first marathon… 
Well ultra marathon I guess. I got lost and ran an extra mile 27.34 lol! Thank you so much for this program!

Romeo

Feeling like an ultra runner!! My first 55K was even more than I’d hoped it would be. Thank you for such a great training plan!

Rachel

Will be recovering from my first ultra! 50K :) Felt so good and strong.

Katelynn

Ran my first marathon! Thank you Sally! You helped me be strong throughout the entirety of the race! I’d have been so lost without this plan!

Completed my race 38 miles !! First ever race! Finished 34 overall female !

Mindy

I did the work and toed the line at my first race yesterday. Crossed the finish line with Sally & Eddie in my ear. Thanks, coach. I can’t wait for what’s around the next corner.

Completed my first ever 50K and finished 47/500! Loved completing this plan - learned lots and feel so strong. Now to rest and then go again!

Emily

Thanks Sally for a great training app!  Starting recovery today 🙌🙌🇬🇧

Liz Usedon

What an awesome program! I loved that the runs were timed and not specific miles listed. The strength training, strong knees, mobility, and core were all so awesome. Looking forward to some rest today! I can’t thank you enough Sally!

I completed my first ultra this past weekend and felt like I could keep going. Thank you so much Sally for getting me through it, from your app to your podcast. I was in tears at the finish line, reflecting on my accomplishments after a couple of injuries that set me back earlier this year.

Gloria

Finished my first trail marathon, ended up being about 27 miles. Leaned into the pain and finished! Thanks Sally!

Kaitlyn

Completed my first 50k yesterday! It went well, except for the hot temps in the last 4 miles slowed me down. But I muscled through it! Thanks for the guidance with this training plan. 🙌

Kate

This program helped get me across the 50km finish line. Thank you thank you thank you!

Paula

The plan was great! I finished at 5:26, 34 minutes faster than my goal! Thank you. I'll be looking for a 50-mile training plan next!

Pamela

Has been a great program, will use this again for my next 50k! I think the strength training made all the difference. I kinda wish she had a plan for 50 mile😁

Lilli

Race didn’t go as planned… lol Mile 15, I was running a good pace and feeling great and then I was face down in the gravel. Broke my hand, but finished the last 16 miles! Walking about the last 10 miles but still got it done! I’m already eyeballing my next race. My hand should heal up in the next 4 weeks, doc says. Just in time for the next one. ✌🏼

Shannon

Stephanie

Today is all about rest, rejuvenation, and allowing your body to reset from  the great effort you gave at your race.

Kick up your feet or go for an easy walk to loosen up, but whatever you do, keep it relaxed.

For the next 7-10 days focus on taking care of your body as it heals and continues to recover. Keep all activity at a low intensity and listen to what your body needs.

And be sure to celebrate! No matter the outcome, I know you have grown stronger and I'm so proud of you!

Coach Hug!
Sally

REST

W16/D7- Start of Recovery

Really focusing on HR. 41 minutes done 💪🏼

Mackenzie

Day 1 ✔️ 
60 minute run 13:18 pace 4.51 miles
92 degrees with 70% humidity
🔥🥵

Day one of my 55k training!! Excited for this journey!!

Amy Larson

W1/D1- Welcome to YOUR 1st Day Workout!

Laura

Easy road run - walk/run as I rehab the knee. Overall felt good!

Victoria

W1/D2- Easy Run

I can't keep running between efforts yet but I like getting reminders to do this type of session.

Slow sore start but smoothed out after about 10 minutes.

Great workout to take your dog with on a run. It was a bit more challenging than I thought.

Thais

W1/D3- Fartlek Fun

Just a walk today, maybe add in some yoga later. Great to keep a few different things.

W1/D4- X-Training Day

Run and mobility. Cooler and less humid today so it was easier to stay in zone 2. 60 minutes 4.4 miles 13:45 pace.

Michelle

W1/D5- Aerobic Run +Mobility

105 minutes. 7.2 miles. Only first week but still hard to keep heart rate in zone 2. Really have to slow it down and walk more than I’m used to but love the programming!

7.5 miles on the trail, 1hr 30 minutes, 45 calories @30minutes and another 60 at an hour

W1/D6- Long Run

Katie

Nicole

W1/D7- Rest Day

Christine

Felt nice and loosened up before running!

W2/D1-Long WU & Easy 30

Just like the other person here, and before run cuz I may not do it after 🫠

W2/D2- Aerobic+ Strides+ Core

Ran this on Global running day!! 6.3 miles!

I actually did my aerobic run yesterday but sometimes I forget to swipe ‘complete’ in the app when I’m done!

Maura

W2/D3 Aerobic Run

Good workout today! Speed play plus strength!!

Workout went well. Ran 10K plus 10, 40 sec Fartlek.

W2/D4- Fartlek + Strength

Completed an ab circuit and some upper body exercise. I was tired 😅

W2/D5- X-Train or Complete Rest

Did an extremely hilly treadmill long run! Was sweating out martinis from the night before and was scared to leave the safety of my house with a bathroom 😂 ironically I opted for a much hard workout than intended! Crushed it

Alex

1 hour on the treadmill bc of thunder and the rest outside with the puppo. Towards the end I felt it but got 9 miles in anyway.

Hannah

10 mi long run
The last 15 min of the 2 hrs run where a bit tough. I could feel my upper body tired more than anything else.
Pre workout: 28g complex carbs + 24g of caffeine's go gel
At 1 hr mark, another 24g of go gel but not caffeinated.

W2/D6- Long Run

Forgot to log rest yesterday, did long run today and got in 26 odd km and 2.30hrs on feet.
Little bit longer than anticipated BUT I needed a blow out to see where I’m at. Felt tough but after hydration and some food I’m feeling ready for the new week.

Brittany

W2/D7- Hike+ Mobility OR Rest

Petra

This was actually alittle challenging! Felt great!

DIANA

Sarah Tollackson-Ryning

W3/D1- X-Train+ Core

Still not feeling well. Did 7.5 laps templo debod + 5 sprints and ran back. 8.25k

Sian

W3/D2-Aerobic + Strides

Great leg, knee, ankle, foot focused warm up.

Kristin

Does a 16 hour work shift and 22,000 steps count as a run? I’m counting it!

W3/D3- Single-Leg Exercises + Aerobic Run

75 minutes, 12x40seconds on the treadmill. Felt good! Able to keep my overall average HR aerobic!

Firecracker 10k for 4th of July.  1 hr 6 min felt very strong on the run today💪💥

Great run / speed workout feeling pretty good getting a lot time on feet.

Calvin

W3/D4- Fartlek Workout

Did the loop to hindley as not feeling well on the Monday before

Very warm today. Nice to do recovery pace today.

Did some posterior chain weights (deadlift, hamstring curls, hip thrust, abductors, calf’s) and 30 min on the arc trainer.

Tanya Kendall

W3/D5- Recovery Run+Mobility

Great combination but the legs were really done so walking lunges were hard with weights. Last rep without still felt difficult! Nutrition is not working out well, so good thing this is a regular practise! Listened to your podcast with Andy Glaze during the run. That was so good!

Daniela

Pamela Crooks

W3/D6- Long Run Day!

I did my long run/hike today up the mountain

Trip to the chiropractor...much needed 🥴

W3/D7- Rest and Recovery Day

Run went well. The pre run workout really helped activate the glutes!

Only had time for 45 min easy run on treadmill

W4/D1-Recovery Workout

50 mins 15 x 1min sprints at 12 speed on treadmill

Gabi

W4/D2- FARTLEK WORKOUT

Leandra

Had to switch days around, tomorrow’s run is going to hurt!

Jessica

Warm up 10 mins stairs master overall great workout.upper body

W4/D3- Total Body Ultra Strength & Injury Prevention Day

Did 30 min on the rowing machine and had some excercises left from yesterday. So it was a bit of a mix.

W4/D4-X-Train or Rest

5x30 sec strides with my first straight 40 min of running keeping my HR in my aerobic zone. Felt great!

Mikaela

W4/D5- Aerobic Run + Strides

Melinda

Didn’t feel great today but grateful my body showed up and moved.

2hour trail run! Weather was perfect today.

W4/D6- Long Run

Kelly Phillips-Henry

W4/D7- Rest Day

Rode my bike to and from Pilates class so that was my workout, really enjoyed the bike ride!

Ankles are bothering me so I did the bike today.

W5/D1- Cardio+ Mobility Routine

Pretty amazed that running after the hills felt stronger than the first 15 minutes!

Hard workout but great! Feeling strong.💪

That was great! I switched my days up this week, so I did this one on day one.

W5/D2- Hill Repeats +Core

Nice and easy today. Walked some of the hills.

30 minutes on treadmill during lunch break

Did 30 min elliptical instead of running. I have my son sick at home and I couldn’t go for a run.

Lily

W5/D3- Recovery Run+ Mobility

First time attempting a trail today, felt hard but good!

Felt super strong on the run. Loved the resistance band exercises!

Rozanne

W5/D4- Aerobic Run+ Resistance Bands

Amanda

Sara

W5/D5- X-Train or Rest

1.5 hour run yesterday and 1.5 hour run today. Yesterday was straight running at a faster pace than I’ve been doing for steady state and felt good. Today trialed run 10 walk two and felt very strong and got in a little more distance than yesterday. Had to adapt the program because #momlife

2:35 hr. long treadmill run with varying inclines 1% - 5%.

Jana

Divided into two runs due to time. But got 2:20hrs done🔥

W5/D6- Long Run Day!

Mobility, stretch and some PT work today. Feeling remarkably good considering the two hour trail run yesterday. Looking forward to a new week!

Julie

Walked for an hour today..:super easy.  Legs feel good after yesterday but hips definitely sore.  My left toes felt better after kicking that dang rock yesterday!  Rest is in the menu for the rest of the day.

Karen

W5/D7- Recovery Day

50 minute run today. Was nice to pause to stretch after the first 10 minutes

Body felt heavy today but pulled it along.

Not a good run today... a lot of lower leg pain😣

W6/D1- Recovery Run + Mobility

Started by thinking …. No way .. but took it one step, one hill at a time and then enjoyed the run after

Have done this training plan several times now and this workout is one of my favorites. I love the challenge of hills!

🔥🔥🔥 bit shorter than supposed to, but still tough!

W6/D2- Hill Repeats

2 mile hilly walk....still babying shin splints

10 minutes under aerobic heart rate running, then dumbbell total body strength 💪🏻

Valerie

W6/D3- Recovery Run or X-Train

Extra rest day still nursing the lower leg pain....stretching and mobility helping

Struggle today but still got after it! 5 miles and abs!

Chris Wallace 

Marta

W6/D4- Aerobic Run + Core Routine

Only had time for core and strength yesterday so counted it as my “xtrain or rest day” and today doing the aerobic run scheduled for yesterday plus   Trainer Road scheduled endurance ride on trainer today!  Just snowed so won’t be fast. This is week 6 day 5!  Let’s go!

W6/D5- Full Rest or X-Train

Didn't go how I wanted, only made it 2:05. It's super hot and blisters were forming. But got 8 miles done.

W16/D7- Start of Recovery

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