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{"sheet":"AP Flyers Training Plans","index":0,"n_rows":17,"n_cols":13,"rows_kept":17,"cut":false,"hidden":false,"merged":[[3,1,3,11],[3,12,3,22],[16,1,16,11],[16,12,16,22],[0,0,0,23]]}
["AP Flyers Training Plans"]
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[null,"Training at the Rec",null,null,null,null,null,null,null,null,null,null,"Training In Burwood"]
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[null,"Training at the hills",null,null,null,null,null,null,null,null,null,null,"Training at Hersham Back Green"]

{"sheet":"Plan1","index":1,"n_rows":32,"n_cols":1,"rows_kept":32,"cut":false,"hidden":false,"merged":[]}
["Plan 1: Intervals at the Rec"]
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["Jog to the Rec"]
["Start in front of the fitness area"]
["Faster runners do a full lap (1km); Medium paced cut through the trees (0.76km); Slower cut corner to suit (<0.7km)"]
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["Recommend 6 laps; alternating direction"]
["Run back via corner gate \"X\""]

{"sheet":"Plan2","index":2,"n_rows":9,"n_cols":1,"rows_kept":9,"cut":false,"hidden":false,"merged":[]}
["Plan 2: Parlauf around cricket pitch/football pitch at the Rec"]
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["Jog to the Rec"]
["Rank runners in speed order and pair up opposite ends into pairs"]
["Pick a starting point on edge of pitch"]
["Runners set off in opposite directions around pitch. When they meet their partner, touch hands and return back the way you came to the start again"]
["Try to get back to the start at the same time as your partner and before the other groups"]
["4 reps each way"]
["Run back via corner gate"]

{"sheet":"Plan3","index":3,"n_rows":37,"n_cols":1,"rows_kept":37,"cut":false,"hidden":false,"merged":[]}
["Plan 3: Slow-Fast reps at the Rec"]
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["Jog to the far corner of the Rec"]
["Run Slow - Fast - Slow- Fast"]
["Either: Rest for 1 minute then repeat; everyone stops when fastest person has completed 6"]
["Or: Slower people turn sooner, i.e. at yellow. Wait until everyone has returned then all have a minute rest before going again "]
["Run back via corner gate"]
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["Additional Option to Plan 3"]
["Add in strength and conditioning exercises between each set:"]
["   - Single leg bridge (suggested reps: 10 each side x2)"]
["   - Side-on leg raise (suggested reps: 10 each side x2)"]
["   - Reverse lunge (suggested reps: 10 each side x2)"]
["   - Calf raises (suggested reps: 15 each side, then partner does the same)"]
["   - Straight leg deadlift (suggested reps: 15 each side)"]

{"sheet":"Plan4","index":4,"n_rows":7,"n_cols":1,"rows_kept":7,"cut":false,"hidden":false,"merged":[]}
["Plan 4: Intervals through Burwood"]
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["Jog to the Burwood entrance"]
["Do 1 min sprint; at 1 minute hold hands up to signal to stop running; run back to slowest runner; 1 minute recovery; repeat throughout Burwood"]
["Option to return straight back down Burwood (6.9km), or add Westcar (7.3km)"]
["Recommend about 6/7 sprints"]
["Options to do different length intervals (i.e. 8 reps of 45 seconds; 5 reps of 90 seconds), or pyramid them up and down"]

{"sheet":"Plan5","index":5,"n_rows":8,"n_cols":1,"rows_kept":8,"cut":false,"hidden":false,"merged":[]}
["Plan 5: Hill Training"]
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["Jog to West End (1.4 miles), or park in or close to Prince of Wales car park"]
["Regroup at point marked with red square"]
["Run up the hill and go round the roundabout, then jog back down"]
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["Option 1: Repeat 8 times with 30 second break at the bottom after each rep"]
["Option 2: Pyramids, i.e. run 1 loop then rest; run 2 loops then rest; 3 then rest; 2 then rest; 1 then finish"]

{"sheet":"Plan6","index":6,"n_rows":8,"n_cols":1,"rows_kept":8,"cut":false,"hidden":false,"merged":[]}
["Plan 6: Hersham Back Green"]
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["Run to the green next to Hersham Church"]
["Rank runners in speed order and pair up opposite ends into pairs"]
["Starting at corner, runners set off in opposite directions around green When they meet their partner, touch hands and return back the way you came to the start again"]
["Try to get back to the start at the same time as your partner and before the other groups"]
["4 reps each way"]
["Run back via Westcar Lane"]

{"sheet":"Plan7","index":7,"n_rows":16,"n_cols":4,"rows_kept":16,"cut":false,"hidden":false,"merged":[[3,1,3,3],[4,0,5,0],[6,1,6,3],[7,0,8,0],[7,1,7,3],[8,1,8,3],[9,1,9,3],[10,0,12,0],[13,1,13,3],[14,1,14,3],[15,1,15,3]]}
["Plan 7: Football Pitch Speed Work at the Rec"]
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["Elapsed Time","Moderate difficulty (Yellow)","Medium difficulty (Blue)","Hard difficulty (Red)"]
["2 mins","1 lap warm up (use to set up cones)"]
["14 mins","Corner flag diagonally to edge of goal area ‘D’, then diagonally to opposite corner flag then rest jog along goal line.","Corner flag diagonally to midway between goal area ‘D’ and centre spot, then diagonally to opposite corner flag then rest jog along goal line.","Corner flag diagonally to centre spot, then diagonally to opposite corner flag then rest jog along goal line."]
[null," 1 at 50% / 2 at 60% / 3 at 70% / 4 at 80% / 2 at 100%"," 1 at 50% / 2 at 60% / 3 at 70% / 4 at 80% / 2 at 100%"," 1 at 50% / 2 at 60% / 3 at 70% / 4 at 80% / 2 at 100%"]
["15 mins","Rest 1 minute (explain shuttle)"]
["19 mins","Shuttle across width of pitch and back."]
[null,"4 sets with 30 seconds rest between each."]
["20 mins","Rest 1 minute (use set up cones)"]
["29 mins","Half-pitch:","Two thirds-pitch:","Full-pitch:"]
[null,"Corner flag diagonally to opposite side at halfway line point, back along the halfway line, then diagonally to the opposite corner, jog recovery along goal line.","Corner flag diagonally to opposite side 2/3 way up the pitch, back across the pitch, then diagonally to the opposite corner, jog recovery along goal line. Repeat 4 times (5 in total)","Corner flag diagonally to corner, back along the goal line, then diagonally to the opposite corner, jog recovery along goal line."]
[null,"Repeat 4 times (5 in total)",null,"Repeat 4 times (5 in total)"]
["30 mins","Rest 1 minute"]
["31 mins","Surprise"]
["32 mins","1 lap warm down"]

{"sheet":"Plan8","index":8,"n_rows":11,"n_cols":1,"rows_kept":11,"cut":false,"hidden":false,"merged":[]}
["Plan 8: Pyramids"]
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["Easy jog to Coronation Rec or Hersham Back Green"]
["3x (1 min fast, 30 seconds recovery)"]
["1.5 minute break (includes the last recovery period)"]
["3x (30 seconds fast, 30 seconds recovery)"]
["1.5 minute break (includes the last recovery period)"]
["3x (3 min fast, 1:30 recovery)"]
["1.5 minute break (includes the last recovery period"]
[" 3x (2 min fast, 2 min recovery)"]
["Recovery jog back to the office"]

{"sheet":"Stretches","index":9,"n_rows":32,"n_cols":1,"rows_kept":32,"cut":false,"hidden":false,"merged":[]}
["Strength and Conditioning Exercises"]
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["Use weight and/or time under tension to make sure the exercises are hard.  Perform 2-3 times/week"]
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["1. Single leg bridge (3 x 10 reps)"]
["Lie on your back.  Bend one leg upwards, placing the foot on the floor."]
["Draw your other leg up to the same position, maintaining a hips width between your legs. Lift one foot slightly off the floor."]
["Using the effort of your remaining foot, lift your hips up into a bridge until you have a straight line from your shoulders to your knees."]
["Lower back down and repeat. Keep your pelvis level throughout this exercise."]
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["2. Single leg calf raise on step (3 x 10 reps)"]
["Stand on the step with your affected leg.  Keeping your knee straight, rise up onto your toes and lower down on the step."]
["If you are on a staircase, you can hold on to the railing to help you with your balance."]
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["3. Resisted hip abduction on side (3 x 10 reps)Lie on your side with your affected leg on top. Tie a resistance band around your knees."]
["Keeping your top leg straight, lift it directly upwards pulling against the resistance of the band."]
["Slowly lower your leg back down controlling the movement against the band."]
["Relax and repeat."]
["You do not need to use band straight away. leg below positioned with knee forwards and leg above slightly back. Use an object in front of top leg to prevent leg coming forwards. progress with band around knee, ankle and then foot "]
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["4. Reverse lunge with dumbells (1 kg, 3 x 10 reps)"]
["Holding a dumbbell in each hand, step backward with one leg and flex at the hips, knees and ankles until your front thigh is parallel to the ground."]
["Your back must remain straight and upright throughout the movement with the head up and your gaze forward."]
["Keep your front knee inline with your toe and do not allow your heel to rise of the ground."]
["Stand by pushing through your hip and returning to standing position."]
["Complete the set on one side before repeating on the opposite leg."]
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["5. Stiff leg deadlift - single arm, single leg with dumbbell (1 kg, 3 x 10 reps)"]
["Stand with your knees slightly bent, holding a dumbbell in one hand."]
["Hinge forward at the waist and fully extend the opposite leg out to the rear, lowering the dumbbell towards your shin."]
["Keep your back straight and do not allow your body to rotate."]
["Contract your gluteus and hamstrings and return to a standing position."]