Saturday, 24 December 2011

Training Schedule for rehab..

After doing a small article on my training for athletics weekly, I thought I would write down an average winter training schedule.... compared to my current 'rehab' schedule! Give a little insight into how cross training is extremely BORING and taking over my life!! :)

Average Winter training

Monday
am- 5mile 7.15pace
pm- 5mile 6.55pace

Tuesday

am- 5mile 7.15pace
pm- Track session – typically a long session, 20x400m with a minute recovery

Wednesday

am- 5mile 7.15pace
pm-

Also do some body-weight circuits, general things like sit ups/core/push ups

Thursday

am- 5mile 7.15pace
pm- 3mile sustained on treadmill 5.20pace

Friday

am- 5mile 7.15pace

Saturday

am- typically a session done on the roads... 1.5mile run followed by 8x sprint hills then a further 1.5mile run
pm- 5mile 7.15pace

Sunday

am- 8-9miles done at 7.15pace


Average Summer Training

Monday
am- 3mile 7min pace
pm- 5mile 6.55pace

Tuesday

am- 3mile 7min pace
pm- track session, typically 3x600m 5min recovery

Wednesday

am- 3mile 7min pace
pm- 3mile sustained on treadmill 5.30pace

Thursday

am-3mile 7min pace
pm- track session, typically 8x150m, walk back recovery

Friday

Rest

Saturday

am- track session typically, 1000m-800m-600m-400m-200m with a 3min recovery
pm- 3mile 7 min pace

Sunday

am- 6mile 7min pace


Rehab Training – Cross Training

Every single day consists of foot/ankle flexibility exercises. Followed by 40mins of step ups/step downs/squats/lunges/calf raises/drills/etc etc.... all just body-weight. Core and sit-ups also done daily. Alternate between doing similar exercises in the pool and on the trampette every second day.


Monday
am- 15mins- 20x45seconds fast with 15recovery-15mins on the Arc Cross Trainer
pm- 40min steady on the Arc

Tuesday

am- Pool session in the shallow water, 10min(1min recov)-5x2mins(30secs recov)-5x1min(30sec recov)-10min(1min recov)- 5x30secs(15 recov)
pm- 30min on Elliptical cross trainer with some 30second sprints within it.

Wednesday

am- Arc session 15mins-20x45seconds(15recovery)-15mins
pm- 40min stead arc

Thursday

am- Session on the Trampette, 30x1minute(30seconds recovery)
pm- 40min steady on arc

Friday

am- 35min sustained – (3min-2min-1min)x3 constant, with no recovery..
pm- 40 min easy in deep part of the pool

Saturday

am- 10x 3mins(15sec recovery) arc session
pm- 30mins of 30seconds-15seconds recovery on elliptical

Sunday

am- pool session 20x 90seconds(30second recovery)
pm- 40min steady arc


Starting back running!! woooo!!

The physio had me start back very gradually, 5x 30seconds jogging up and down a corridor. But the next day it had progressed to minute runs as my foot had no effects from the day before.

1/12/11
am- arc session
pm- 10x 1min jog on treadmill 9min miles pace

2/12/11
am- easy 30min arc
pm- pool session with 10x 1min runs on treadmill afterwards 9min miles pace

…........ few days off running but continue cross training

5/12/11
am- arc session
pm- easy elliptical followed by 3min-2min-1min jog on treadmill



…......running keeps getting gradually increased and this week........


21/12/11

3mile run outside 8.20pace
Cross train

22/12/11

5mile treadmill 8min pace
Cross train

23/12/11

3mile run outside 8.20 pace
Cross train session

24/12/11

3mile run outside 7.40 pace
20x90seconds on elliptical

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