Week Commencing: 13 APR 26

Choose Day👇

I’ve changed up the plan a little to compensate for the the quad. If it’s still an issue Monday just be wary not to do any exercises which may aggravate it. But I’ve taken out the speed work and include a cross training and extra gym work to reduce the mileage. then hopefully by the weekend you’ll be ok to do some easy miles on the trails. Keep up the great work Anna.

Coach Simon🍊

100 POINTS TARGET

50 Points

MONDAY

Another gym session! I can’t do lunges, squats or steps, so I more or less ignored your exercise list- sorry! But I did a 20 min pyramid session on cross trainer (progressively harder then easier), plus sit ups, booty builder, abs, ads, triceps and a clever machine where you lie on your front and lift a weighted bar across the back of your ankles.
That’s fair enough. I appreciate you need to leave certain things out whilst injured. To be honest anything is better than nothing, and hopefully once you feel better we can stick to a more structured routine. But lots of good exercises in there and some decent points banked. The one where you lie on your front is for your hamstrings so that’s one I do in my routine. Well done Anna. Good that you are getting stuff done even when you can’t necessarily do much running

Coach Simon 🍊
14 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Another great 1 hour gym session, including 30 mins working hard on the cross trainer! Leg is healing, though it needs more time. Gym will be great even once I’m running again… so much better than staring at the carpet doing planks at home!
😂 Love how you have embraced the gym and the cross training will be doing the world of good. Staying fit whilst the injury gets better is a huge benefit of cross training. Awesome work Anna

Coach Simon 🍊
18 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

Did this on Friday! Leg is still not great- I’ve hurt it a couple of times by kicking a ball around at work… I’ll have to be a more boring teacher next week! I’m away camping this weekend anyway and so I’m just going to rest it… I think I’ll be better off to heal, plus I’m doing well with the weight loss which will really help me with the 100km. Life is hectic atm… My partner’s dad has been decling since xmas and has been in and out of hosp, and care homes, plus I’m commuting to Hailsham each day. I need my running/gym time more than ever, but it is also harder to schedule! I haven’t seen any friends for weeks!! Anyway, as I hope you know, I will be back on it as soon as I possibly can be with my leg, and will do all I can in the gym in the meantime! Hope things are going well with you, xx
Well done Anna, sounds pretty manic and sorry to hear about your partners dad, but glad you are still able to get the workouts in. Hopefully the leg will appreciate the rest over the weekend. The trail school session went great. It was only year 7 and 8 so they were quite sweet to be honest. So just tying up the loose ends to make that a regular thing until the summer holidays, so a really coup for me and my coaching journey.

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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alan-corke

90 Mins Run

27 POINTS

SUNDAY

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alan-corke

90 Mins Run

27 POINTS