Strides

4 Points

8 x 100 metre Strides (RPE: 8)
60 second recoveries

SUMMARY 📝

A chance to really focus on exaggerating perfect running form. Best done before a session or after an easy run. Not a sprint. CLICK HERE for more details.

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COACH SIMON NOTES 🍊

Emily Push & Pull

12 POINTS

Emily’s Legs & Core

12 POINTS

 

Hip Thrusts 3 x 10 (40kg)
Abductor Machine 3 x 12 (50kg)
Adductor Machine 3 x 15
Bulgarian Split Squat 3 x 12 (8kg)
RDL Kettle Bell 3 x 15 (32kg)
Single Leg Calf Raises 3 x 10
Single Leg Bent Knee Calf Raise 3 x 10
Hopping/Skipping
Leg Raises 3 x 10
Cable Torso Rotation 3 x 10 (??)
Plank 3 x 45s
Ab Crunch (or Situps) 3 x 10 (??)

Simon’s Arms & Legs Gym

10 POINTS

Chest Press: 2 x 15 (18kg)
Bicep Curls: 3 x 15 (15kg)
Deadlift: 2 x 15 (15kg)
Dumbbell Shrugs: 2 x 15 (10kg)
Goblet Squats: 2 x 10 (8kg)
Dumbbell Tricep Extensions: 2 x 15 (8kg)
Calf Raises: 2 x 15 (9kg)
Bent Knee Calf Raises: 2 x 15
Lat Pulldown: 2 x 15 (25kg)
Farmers Walk: 2 x 60s (12kg)
Booty Buster: 2 x 15 (20kg)
Adductor: 2 x 15 (32kg)
Abductor: 2 x 15 (32kg)
Wall Sits: 2 x 60s

 

7km Half Marathon Progression

52 POINTS

7km @ Easy Pace (RPE: 3)
7km @ Marathon Pace (RPE: 5)
7km @ Half Marathon Pace (RPE: 6)

Steve S’s S&C

15 POINTS
Glute Bridge 2 x 10
Squats 2 x 15
Plank 2 x 40s
Reverse Lunge 2 x 10
Dead Bugs 2 x 10
Press Up 2 x 10
Side Planks 2 x 20s
Calf Raises 2 x 10 (5kg)
Bent Over Row 2 x 10 (5kg)
Shoulder Press 2 x 10 (5kg)
Wall Sits 2 x 30s
Farmers Walk 2 x 60s (8kg)
Kettlebell Romanian Deadlift 2 x 10 (8kg)
Russian Twist 2 x 30s

Lucy’s Stretches

3 POINTS

Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch

Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking

Anna’s S&C

15 POINTS
Split Squat 2 x 10
Plank 2 x 50 Secs
Russian Twist 2 x 20 (6kg)
Hundreds 2 x 20
Squats 2 x 10 (10kg)
Wall Sits 2 x 55 Secs
Tib Raises 2 x 12
Single Leg Glute Bridge 2 x 12
Calf Raises 2 x 12
Foot Rolling
Calf Massage
Toe Drags (shin stretch)

HM/Marathon 5 Mile Tempo

27 POINTS

1.25 Mile WU @ Easy Pace RPE: 3

1 Mile @ Half Marathon Pace RPE: 6
1 Mile @ Marathon Pace RPE: 5
1 Mile @ Half Marathon Pace RPE: 6
1 Mile @ Marathon Pace RPE: 5
1 Mile @ Half Marathon Pace RPE: 6

1.25 Mile CD @ Easy Pace RPE: 3

James’s S&C

15 POINTS
Goblet Squat 2 x 15 (5kg)
Plank 2 x 45s
Split Squat 2 x 15 (5kg)*
Glute Bridge 2 x 10
Calf Raises 2 x 15 (5kg)*
Flutter Kicks 2 x 30s
Russian Twist 2 x 30s (5kg)
Shoulder Press 2 x 10 (6kg)
Bent Over Row 2 x 15 (8kg)
Bicep Curls 2 x 15 (8kg)
Tricep Dips Dumbbells 2 x 15 (8kg)
Dumbbell Swings 2 x 15 (10kg)
Farmers Walk 2 x 60s (12kg)
Wall Sits 2 x 45s

16km @ Marathon Pace

46 POINTS

2km WU @ Easy Pace RPE: 3
16km @ Marathon Pace RPE: 5
2km CD @ Easy Pace RPE: 3