Trainingsession Home
Monday: REST DAY!
Tuesday: am - 4 mile
pm - 8 mile @ 5.10 - 5.15 pace
Wednesday: 8 miles @ 5.50 pace
Thursday: am - 40 minutes/ Strides
pm - 3 by 1k 1.45 (2min recovery)
7 by 400 62-64 (1 min recovery)
Circuits session later on
Friday: am - 60 minutes hard running in the sand dunes
pm - Circuits and weights
Saturday: am - 6 miles
pm - 6 miles
Sunday: am - 4 mile road race 2nd in 20 minutes
pm: 9 miles in 59 minutes
Comments On "Home"
Circuits and Weights sessions
Good stuff John! I have limited enough experience with Swiss balls but they are very useful. I use them to do one exercise which can be quite tough.
Rory Posted on April 8th, 2010Place both feet on the Swiss ball and balance on your elbows. Then raise your right leg and hold for 3-5 seconds, repeat for left leg. Do maybe 2 by 10 to start off and see how yo feel. That's if you can fit it in, there's so many exercises out there! Other exercises I know are balancing exercises on your tummy, these are quite hard to get the hang of.
I'd say it's best to mix everything in, where possible to keep variety in the session. Remember to work the back muscles as well - supermans are good for this!
Good luck with it!
Core/Strength workouts help
Cheers Coach Chesser for this sound detailed advice- will sort it out with my training pack and report back on progress!
John the novice Posted on April 8th, 2010Gym instuctor wants us to start using swiss balls as well - have you any experiences with these?
Circuits and Weights sessions
No worries at all! Good mornings is an exercise where you place the barbell across your shoulders and you bend forward from the hips keeping the back straight. It is good for strength in the hamstrings and lower back.
Chesser Posted on April 8th, 2010Core work varies a good bit. I do the usual crunches and oblique twists. I also do plenty of leg exercises such as forward and backward hurdles, scorpions and fire hydrants. These are all done on all fours and strengthen up the hip and bum muscles. Don't forget these as the bum and hip flexors are core muscles also! I have gotten back into the plank in the last week, as I couldn't do it with the dodgy elbow.
Hope this helps! Your routine looks good, I would suggest including some oblique work with it - basically doing the sit up but placing the opposite elbow against the opposite knee each time.
Happy training! Any other questions or comments just shoot!
circuits etc
Cheers Rory
john Posted on April 8th, 2010Excuse the ignorance but what are Good mornings?
Also what core do you follow please?
Looks tough that circuit session of 30 mins non-stop- might need to ease myself into that one slowly!!!
Sit ups and medicine balls are great for upper body conditioning. We spend 2 x sessions per week doing 4 x 25 sit-ups and 10 mins med ball or sit ups holding weights.
Thanks for info
Circuits and Weights sessions
Hi John.
Rory Posted on April 7th, 2010A typical weights session consists of 15 - 20 reps of Squats, Lunges, Split Squats, Good Mornings, Step ups, Calf Raises, Pull Ups and Triceps Dips - this will be for 2 - 3 sets with 10 - 15 minutes core after wards. I will incorporate more upper body soon. Up to now I could not as I broke my elbow before Christmas in an accident.
Circuit sessions consist of 30 minutes non stop with 30 second efforts of Press Ups, Crunches, Squat Jumps, Bent Over Rows, Treadmills, Calf Raises, Squats, Good Mornings and some High Knees. Again I do 10 - 15 minutes of core after wards.
Hope this makes sense! If you have any questions about the exercises just ask!
Circuit and Weights sessions
Hey Rory
John Gibson Posted on April 5th, 2010Can you share a typical circuit and weight session in greater detail, so us club runners can try 'em out to improve our future performances and make us stronger. Also experience what top runners put in!