Standard training plans for a Thursday session
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Strength and Conditioning Exercises
Use weight and/or time under tension to make sure the exercises are hard. Perform 2-3 times/week
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.
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.
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
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.
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.
Use weight and/or time under tension to make sure the exercises are hard. Perform 2-3 times/week
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.
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.
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
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.
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.
Flyers Couch to 5K Program
AP Flyers 8 week Couch to 5k program |
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Interval Training
An interval training program |
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6 Week 10km Training Plan
A 6 week program designed around Tuesday, Thursday and Sunday runs. |
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Half Marathon Training Program
A ten week program that mixes running with cross training Half Marathon Training Program
A twelve week training program for all abilities |
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Half Marathon Training Schedule
Target time: 1hr 50 mins to 2hrs |
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Training Pace Calculator
Click here to go to the Runner's World training pace calculator. See what pace you should be running at for Easy, Tempo, VO2 and Speed work
Click here to go to the Runner's World training pace calculator. See what pace you should be running at for Easy, Tempo, VO2 and Speed work