All are 3 sets of 15. Circuit type training. Minimal stopping. Use weight that you can control well and complete 15 reps. [Adduction machine, abduction machine, bosu ball cross abs] [Leg Extension machine, walking lunges with weights, plank with hip/elbow twist] [Goblet squats, russian deadlift (weights in each hand), abs on incline with weight] [Step ups on weight bench with weight in opposite hand, abs-lift legs up and up] [Assisted one leg deadlift on machine, plank for 1 minute]
Understanding that consistency day to day is key to developing a routine and building a good base.
This is meant as a guide to help you put in the effort describe in this plan. If you have had your zones calculated with a Lactate Threshold Test then us those zones. If not, do not use the age calculations, use the below descriptions. They will work better for you.
Zone 1: Driving Miss Daisy. Talk all day long.
Zone 2: Working a bit. Comfortable pace that you can continue for a long time. Complete a sentence.
Zone 3: Working hard. Breathing a bit harder. You can talk in 3 or 4 work chunks.
Zone 4: You are uncomfortable. A lot. You might be cursing the plan and your body might be telling you to stop.
Zone 5: Very hard effort. No words. Mucho cursing. You can not maintain this effort for longer than a couple minutes, if not shorter.
More heart rate training information here:
Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)
Yoga session, can be used therapeutically. Focus on stretching calf and soleus. https://youtu.be/zwlszmfUSOk