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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CategoriesFortius Training SystemMarathon Training Per Ardua Personal Training new Fortius Training System Personal Training Sports Injuries Therapy Sports Injury Rehab Triathlon Training |
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