Per Ardua Marathon Training : January
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Per Ardua Marathon Training : January

Per Ardua Marathon Training Jan 01-03 : Sesion Samples
 
Client : Claire
Marathon Level : Beginner
Date/Time : 01 Jan 1630
Location : Richmond
Session : Mileage Builder
 
15k Run
ET 1:20
 
Notes :
 
. Hydration increase (3ltr)
. Posture and Stride Correction
. Arm Technique
 
 
Client : Catherine T
Marathon Level : Intermediate
Date/Time : 01 Jan 1230
Location : Richmond
Session : 1mile Splits
 
1k Progressive Warm Up Run
Dynamic Stretches
 
3 x 1mile Race Pace Splits
with 3 x 5min Complete Rest
 
Client : Joanna
Marathon Level : Intermediate
Date/Time : 01 Jan 1830
Location : Richmond
Session : Mileage Splits
 
3 x 0.5mile Efforts @ 100%mhr
with 2mins Complete Rest
 
2 x 1mile Efforts @ 100%mhr
with 3mins Coplete Rest
 
Client : Oggie
Marathon Level : Intermediate
Date/Time : 0730 02 Jan
Location : Clapham
Session : Transition HIIT
 
1 x 800m Effort @ 16kmh
1 x 800m Effort @ 17kmh
1 x 800m Effort @ 18kmh
 
1 x 30 BB Split Lunge
1 x 30 S.Leg Bio-Mechanical Bench Leg Drive
 
4 x 2min Eforts @ 18kmh with 60sec Rest
1 x 30 BB Split Lunge
1 x 30 BB Bench Step Ups
 
4 x 2min Efforts @ 18kmh with 60sec Rest
 
Client : Kate H
Marathon Level : Beginner
Date/Time : 03 Jan 0730
Location : Clapham
Session : Post Injury Muscular Endurance (Per Ardua Intensity Session Level 1 no 6)
 
4 x 10 Supported Deadlift with
4 x 2 Pro Disc Complete Press Ups
 
Circuit :
 
3 x 30sec S.Arm KB Clean and Jerk with
3 x 30sec KB Upright Row with
3 x 30sec Static Bridge
 
4 x 1min Deadlifts with
4 x 2 Pro Disc Complete Press Ups
 
3 x 30sec Overhead Static Press with
3 x 30sec DB Shoulder Press with
3 x 30sec S.Arm Alt Prod Disc Press Ups
 
 
Client : Claire A
Marathon Level : Beginner
Date/Time : 03 Jan 0830
Location : Clapham
Session : Hill Reps
 
2 x 20 S.KB Sumo Squat
 
1 x 3min Incline KB Farmers Walk (6%inc) @ 6kmh
2 x 2mins Hill Rep (5%inc) @ 12kmh
2 x 1min Hill Rep (8%inc) @ 14kmh
 
4 x 45sec Positive Split Hill Rep : 14-12kmh (6%inc) with 4 x 45sec Active Rest
4 x 45sec Negative Split Hill Rep : 12-14kmh (6%inc) with 4 x 45sec Active Rest
 
 

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