• January 19th - 25th

So I’ve put lots of gym work in. See how you get on. Watch the tutorials if unsure. It can be unnerving at first in the gym but everyone is doing their own thing and not interested in anyone else. I’ve put a lot in there but hopefully you find the cross training is ok and doesn’t cause any pain, or little pain. If everything settles down the perhaps try a run Saturday. I’ve been hitting the gym hard for 2 months now, racking up 150 training pts per week and just upped my running the twice a week again. But feel like my fitness (albeit not my speed) has stayed with me.

MONDAY

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10pts | Legs & Core Gym

10 POINTS

Combining both the legs and core into one good session can offer some good variety.  Be sure to be sensible if you do change up any of your weights or use different exercises.

12pts | 20 Mins Stair Climber

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

22 Points
TR 100%
All done ✔️ definitely know you have done a work out after the stair climbs 🥵tad on the hard side for first 10 mins so had to reduce the difficulty but felt good once completed.
Great work Dan. Yeah they are tough right. I currently do them on level 10, Jax is between 6-8, so finding what’s right for you and then slowly adding to it. I like tracking the number of flights I’ve climbed so I have targets. Got a PB of 230 odd last week, but that did take me 50 mins 🤯 But the benefit is you get the combination of cardio and strength from that, hence why it’s worth extra points. And hopefully you found it wasn’t painful as well.

TUESDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

WEDNESDAY

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10pts | Arms & Core Gym

10 POINTS

A pretty challenging session working on your upper body and the core. Both are important as runners to ensure we continue to run with good form.

10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

20 Points
Completed today Thursday. Did arms and core this morning first thing which was great as pretty quiet so gave me time to use everything and eventually found the ab crunch machine or there version. Really enjoyed this session. Just got back this Evening and did 30 mins on the cross trainer as no bikes available. 😊
Well done Dan. Double gym day, love that and glad you enjoyed it too. Elliptical is a good switch out for the bike. I think I’ve seen some people use the bikes in the studio before when there isn’t a class on, so that could be an option. But 30 mins elliptical is pretty much as good as the bike, so that’s cool.

thursday

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

FRIDAY

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10pts | Arms & Legs Gym

10 POINTS

Combining legs and arms into one session. Working the upper body isn’t essential as runners but it’s good to feel strong and it can help with technique. You can switch out some of these exercises for similar alternatives if you find it easier. Just be careful not to overwork the same muscle groups.

10 Points
All done ✔️ did feel it in my left leg today especially the walking lunges but I suppose the saying is true of no pain no gain 😊.
To some degree yes. But also if it’s a niggle injury we want to be careful. Lunges are the one exercise that can be tricky. I would say skip them for now and just replace with something else. I had the same issue myself this week adding lunges back into my routine and felt a bit of discomfort. So I think until we are happy the injury is gone, lunges should probably be ditched. If you need a suggestion for an alternative exercise just ask. But well done Dan for getting back in the gym.

SATURDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

First run in 10 days, 25 mins at WU pace. Kept it at the pace and time as discomfort still with pain every time my left foot hits the ground it then shoots up from the left side of the knee up through the thigh. Much better than my last run from Horntye after cutting it short as it hurt on the walk home and into the evening. Just aches a bit now so taking the positive from that and that it was great to get out and run even though tortoise pace 😊
That’s progress, but still frustrating. Well done for not forcing it though. If you can do the Cross Training without that pain then hopefully you will maintain some decent fitness. What’s your work posture like? Most of my problems stem from poor posture at my desk. So perhaps something to think about. That said, I still have bad desk posture, writing this now slouched in my office chair 🤦‍♂️

SUNDAY

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12pts | 20 Mins Stair Climber

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

6pts | 20 Mins Elliptical

6 POINTS

20 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

28 Points
All done 😊 + if you could send over an alternative to the walking lunges pls that would be great. Well done on 60 mins on the stairs climbs they are an absolute 🥵
Great work Dan. Some nice variety in there. Yeah the Stair Climber is great. Finding the right level for you helps. I have it on level 10 at the moment. Have you tried the Booty Builder yet, it’s just round the corner, far left section of the gym upstairs. It’s in the plan for later in the week but you could use it twice. Watch the video first and getting the setup right and getting into the correct position is a bit tricky, but once you get the hang of it, it’s a great machine. So many of my problems stem from weak glutes, and that machine will change that. I started on the bottom weight (10kg) but am now progressing up to 40kg, so it shows if we stick with the S&C we will get stronger.