It might take a week or two for me to get familiar with your schedule, so let me know if you need to move anything around. The S&C I’m working on updating, so you can tweak that if need be, but those are simple home workouts you can do for now. Wednesday there are two Hastings Runners run if you wanted to join in. 9:15am and 6:30pm. Just ask if you want anymore information. Any questions just ask. I’ll be back online Monday morning.

MONDAY

9 Points

I run with the dog (so that he can have his morning walk), but it is not ideal now that there is a pace and effort to follow. He lags behind therefore i go slower and with more effort! I will not take him next session.

Yeah from a training perspective it might be more effective if you can separate the two for a while. I know it adds more time to the day, but the stop starting will hold you back slightly. Well done on your first run though Benni.

TUESDAY

18 Points

Done 1h and 2450 mt, 99 lenghts, my new record! Working on endurance and staying in z2 all the time.

Nice! Well done Benni. It’s always pleasing to set new records, whether it be running, swimming or S&C it feels great.

WEDNESDAY

15 Points

Unfortunately I had to take the dog again because we missed the walk in the morning.. 145bpm is the thresholds of my Z2 beginning of Z3, but dragging the dog affects the effort.

No worries Benni. I wouldn’t get obsessed about HR zones as it can prevent us from just going out and enjoying the freedom of running. It’s good to look at the data post run, but as we build your fitness you should find your HR will settle on these runs

thursday

5pts | Core Home

5 POINTS

Recoveries: 30-60s. If time is limited then do 2 exercises together and remove the recoveries.

*Each side (double the reps). So 2 x 30 second Side Planks = 4 in total (2 on each side).

5pts | 15 Mins Legs (S&C)

5 POINTS

Squats	45s x 2
Calf Raises	30s x 2
Split Squat	60s x 2
Wall Sits	60s x 2
Single Leg Deadlift	60s x 2
Crab Walks	30s x 2

15 minutes. Bish. Bash. Bosh. Add some weights once ready to progress with some of the exercises.

15 Points

Hi simon, sorry I didnt see that in the details there were the actual exercises and I did my usual routine that took me 1h. I have also sent you an email with the details of the exercises, since you asked for it a couple of days ago! Sorry if I messed up the training today, but some of the exercises were the same.. Legs/ stability / Hamstrings Forward lunge with 3/5kg dumbbell + Reverse lunge keeping balance when the leg shift between the two positions 3×10 Step up with step knee height with 3/5kg dumbbell on the free leg. Free leg keeps balance and then slowly down for 5 sec 3×10 each leg Single leg hip hinge / Romanian deadlift with 3/5kg on other arm. Free leg keep balance between hinges. 3×10 each leg Copenhagen plank with straight leg and bottom leg rising 20 times 3 time each leg Side Plank With Leg Raise Core / Hamstrings Plank 60 sec x3 Crunches with 3/5kg dumbbell 60 sec x3 Russian crunches with 3/5kg dumbbell 60 sec x3 Single leg dynamic bridge with 3/5kg dumbbell on hips 60 sec x3 Shoulders Prone shoulder extension position A 2×20 Prone shoulder extension position T 2×20 Prone T raises 2×20

No that’s fine. It’s sounds like your current S&C is more advanced than the session I had set, so I certainly don’t want to hold you back or see you regress. S&C is always a tricky one as everyone does it slightly differently, with different sets, reps, weights etc, so can take a little bit of time to get right, but we will get there. For now I’ll add some sessions that replicate what you currently do and we can perhaps look to tweak that slightly going forward. But really well done, looks like you have a good S&C routine which is brilliant to see.

FRIDAY

SATURDAY

21 Points

Done! I ended up going up the ridge from ore to battle road roundabout and back to little ridge because i had to pick up jesse and didn’t have the car. This was my first time on the ridge in almost a year – I used to go all the time. I am very satisfied though, and managed to keep cadence to over 170 almost all the time. Keeping the Metronome for 70min is a little bit boring though! First week completed!!!

Yeah I tend to use the metronome on my sessions (we’ll introduce them soon) rather than the easy runs. I’ll use music normally. The most important things for these type of runs is keeping that heart rate and RPE down. Looking at Strava your HR was consistent throughout which is good to see. So this pace looks right for these easy runs. Well done Benni

MONDAY

9pts | 30 Mins Run

TUESDAY

9pts | 30 Mins Swim

WEDNESDAY

15pts | 50 Mins Run

thursday

5pts | Core Home

5pts | 15 Mins Legs (S&C)

FRIDAY

Rest Day

SATURDAY

21pts | 70 Mins Run

SUNDAY

Rest Day