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.

FEEDBACK

COACH SIMON NOTES 🍊

60 Mins Fitball

8 POINTS

Dan’s S&C Session

15 POINTS
Goblet Squat 2 x 12 (10kg)
Plank 2 x 60s
Split Squat 2 x 12 (10kg)
Russian Twist 2 x 45s (8kg)
Calf Raises 2 x 10 (10kg)
Single Leg Calf Raises 2 x 10 (10kg)
Ab Crunch 2 x 10 (35kg)
Hip Thrusts 2 x 10 (40kg)
Farmers Walk 2 x 60s (16kg)
KettleBell Swings 2 x 15 (14kg)
Hamstring Curls 2 x 10

Simon’s Arms Workout

5 POINTS

Barbell Bicep Curls 2 x 15 (12.5kg)
Tricep Extensions 2 x 15 (7kg)
Dumbbell Shrugs 2 x 15 (10kg)
Shoulder Press 2 x 15 (???)
Chest Press 2 x 15 (???)
Lat Pulldown 2 x 15 (25kg)
Farmers Walk 2 x 60s (12kg)

20 Mins Half Marathon Pace

18 POINTS

10 Mins WU @ Easy Pace RPE: 3
20 Mins @ Half Marathon Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3

Joe S&C Session

15 POINTS
Lat Pull down 3 x 12 (35kg)
Squats 3 x 13 (50kg)
Chest Press 3 x 12 (35kg)
Hip Thrusts 3 x 12 (50kg)
DeadLift 3 x 12 (50kg)
Leg Curl 3 x 12 (35kg)
Ab Crunch 3 x 12 (53kg)
Bent Knee Calf Raises 3 x 12 (40kg)
Plank 3 x 90s
Wall Sits 3 x 120s
Calf Raises 3 x 10 (8kg)
Russian Twist 3 x 10

45 Mins Solo Spin

15 POINTS

5 mins WU
5 x 30 Secs @ RPM 100+ (30s)
2 Mins Easy
5 x 30 Secs Climb (30s)
2 Mins Easy
5 x 30 Secs @ RPM 100+ (60s)
2 Mins Easy
5 x 60 Secs Climb (60s)
4 Mins CD

Victoria’s S&C

15 POINTS
Single Leg Calf Raises 3×8
Tricep Dips Dumbbells 3 x 10 (6kg)
Single Leg Squats 3 x 10
Bicep Curls 3 x 10 (12kg)
Forward Lunge and Rotation 3 x 10 (6kg)
Shoulder Press 3 x 10 (10kg)
Single Leg Glute Bridge 3 x 10
Bent Over Row 3 x 10 (12kg)
Back Extensions 3 x 8
DeadLift 3 x 10 (20kg)
Squat Jumps 1 x 5,6,7 (12kg)
Plank 3 x 60s
Press Up 3 x 10

5km x 3 (Easy – 10K)

43 POINTS

5km @ Easy Pace RPE: 3
5km @ HM Pace RPE: 6
5Km @ 10K Pace RPE: 7
2km CD @ Easy Pace RPE: 3

Tina Treble

30 POINTS

45 Mins Step
45 Mins Weights
45 Mins Bungee

Drums Alive

10 POINTS