Per Ardua Marathon Training :
Per Ardua Personal Training - Advanced Personal Training and Sports Injuries Therapy
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Per Ardua Marathon Training :

Per Ardua Personal Training (MT clients only)
 
Week 16 Marathon Training : Feb 09/10 2012
 
Weds 09 Feb
 
Client : Catherine T
Marathon Level : Intermediate
Location : Richmond
Session : Weighted Vest (WV) Reps
 
2 x 3min WV Circuit : Plank/Plank to Bridge/Plank to Extension
4 x 3min WV Laps (6kg)
2 x 400m Strides
 
2 x 3min WV Circuit : Squats/Bench Step Ups/S.Leg Drive
4 x 2min WV Laps (8kg)
2 x 400m Race Pace Efforts
 
Client : Natalie
Marathon Level : Beginner
Location : Clapham
Session : Muscular Endurance
 
4 x 30sec Core Activation Super Set Circuit : Bridge/Plank/Deadlift
 
4 x 45sec Core Strength Super Set Circuit : Plank/Press Ups/BB Cleans
 
4 x 60sec Running Strength Super Set Circuit : DB Bridge/Olympic Squats/Plank
 
 
Client : Catherine O
Marathon Level : Beginner
Location : Richmond
Session : Muscular Endurance
 
4 x 60sec Superset Circuit : Raised Plank - Static Unilateral Squat - Box Jumps
 
4 x 60sec KB Circuit : Static KB Overhead Press - KB Swingers - Plyo Goblet Squat
 
4 x 60sec Intermediate KB Circuit : KB Farmers Walk - S.Arm KB Clean and Jerk - KB High Pull
 
 
Thurs 09 Feb
 
Client : Natalie S
Marathon Level : Beginner
Location : Clapham
Session : Hill Reps (treadmill)
 
1 x 3min 2%inc Hill KB Farmers Walk
 
4 x 30sec 8%inc Hill Reps @ 9kmh
4 x 30sec 7%inc Hill Reps @ 10kmh
4 x 30sec 6%inc Hill Reps @ 11kmh
 
1 x 3min 3%inc Hill KB Farmers Walk
 
6 x 2mins 6%inc Hill Reps @ 10.5mhr
 
 
Client : Claire
Marathon Level : Beginner
Location : Clapham
Session : Leg and Retraction Strength
 
6 x 5 Deadlifts @ 85% 1rm
6 x 5 Clean and Jerk @ 85% 1rm
 
3 x 2min TRX Low Hold to Inv Row
3 x 2min TRX High Hold to Wide Row
3 x 2min BB Static Press to Shoulder Press
 
4 x 30 Back Circuit : FB B52 - FB Back Extension - DB Rev Flye - DB Chek Press
 
 
Client : H
Marathon Level : Beginner
Location : Clapham
Session : Back and Leg Strength
 
2 x 3min Core Circuit : DB Bridge - Tempo Press Ups - Floorwipers
 
5 x 5 Deadlifts @ 85% 1rm
5 x 5 VIPR Front Squats @ 65% 1rm
 
5 x 8 S.Arm KB Clean and Press
5 x 8 S.Arm KB High Pull
 
 
Clients : Zoe P. Zoe G, Hannah
Marathon Level : Intermediate to Advanced
Location : Richmond
Session : Race Pace Run
 
Distance : 8 miles
Objective : Sub 60mins
Result : 54:47mins
 
 
Fri 10 Feb
 
Client : Zoe Gull
Marathon Level : Advanecd
Location : Clapham
Session : Muscular Endurance Session
 
4 x 2mins TRX Superset Low Hold to Inv Row
4 x 2mins TRX Superset High Hold to Wide Row
4 x 2mins Low Hang to Supported Wide Chins
4 x 2mins High Hang to Supported Wide Chins
 
5 x 30 Cable Deadlifts @ 65% 1rm with
5 x 60sec Plank with
5 x 30sec DB Static Press
 
Client : Camille
Marathon Level : 5-10k Eventer
Location : Richmond
Session : Race Pace Run
 
Distance : 7miles
Objective : Sub 48mins
Result : 47:49mins
 
 
 
 
 

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