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Coronavirus Maintenance Plan

Author

Clare Pearson

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Length

3 Weeks

Plan Specs

running trail beginner intermediate advanced strength base period

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Plan Description


JHCoaching


Be inspired! Be the best you can be.


This plan is designed specifically those who are unable to leave the house and wish to maintain some trail running fitness; the only extra equipment you will benefit from is a skipping rope.


  • For trail runners who wish to maintain some base fitness

  • For those wanting to train 6 days per week and to train twice on some days

  • Designed for those unable to get out of the house

  • Introductory pack included with the plan

  • Longest training session is 1.5 hours

  • Most training hours in one week is 8 hours 23 minutes

This programme be adapted to suit a variety of levels of fitness; it is a maintenance programme

When introducing a new exercise regime into your plan, even if you are already very fit, you need to do so with care, whilst you will be working the muscles you use in trail running, you will be doing so in a different, at times much more intense way. Start gradually and if anything hurts beyond expected muscle fatigue, back off and take some time to rest.

There is one day off planned each week, usually Friday.

It assumes you do not have access to any equipment other than a skipping rope (non-essential)

It works on a three week cycle, the idea is that you can repeat the cycle as many times as needed until you are able to get back out onto the trails.

If you are not sure about any of the exercises please do contact me at clarepearsonysn@gmail.com, I would far rather you did this and cause yourself an injury by doing an exercise with poor form


  • Weeks 1-2 are 'hard' weeks with workouts planned for 6 days to work on endurance as well as up-hill running strength.

  • Week 3 is an easy week where you can absorb the training, have a mental break and focus on others things

  • Once you are able to get back outdoors start with an easier week of running and build in run workouts gradually to avoid injury.

It is based on a 3 week cycle (2 weeks hard and one week easy).

If you are interested in this programme but not sure if it is the right one for you please don’t hesitate to contact me at clarepearsonysn@gmail.com.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:18 hrs 1:30 hrs
1:00 hrs 1:00 hrs
0:40 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:18 hrs 1:30 hrs
1:00 hrs 1:00 hrs
0:40 hrs 0:30 hrs
—— ——

Training Load By Week


Clare Pearson

John Hampshire Coaching

Clare is a Level 2 TrainingPeaks running coach with relevant UKA qualifications. She specialises in trail running and in particular ultra distance. Off road running is becoming a popular sport for all people of various fitness levels. Clare loves to work with people to help them succeed at their own goals; whether that's a personal best, a completion or a podium. Clare will work with you to design a plan that fits in with your day to day life and helps you get the most out of each session.

Sample Day 1

1:00:00
46.8TSS
Run to the shop and walk back with the shopping

Combine getting your shopping with some exercise by running to the shop and walking back with the shopping.

Sample Day 1

0:30:00
21.1TSS
Strength and Conditioning

Do 3 sets of 10
Heal raises with straight leg (3 x 10 each leg)
Squats
Romanian deadlift
Single leg squats
Single leg bridge (10 each side)
Hold each of the following for up to 1 minute:
- Plank facing the floor 
- Plank facing upwards 
- Side Plank facing to the right
- Side Plank facing to the left
Heal raises with bent leg (3 x 10 each leg)

Sample Day 2

0:40:00
23TSS
Yoga

Sample Day 2

0:40:00
28.2TSS
Circuit Training

Warm up with running drills 1min of each as follows:
- Walking foot rolls - focus on landing on the mid-foot and rolling through to push off with toe as per running action
- Marching focus on balance, glute engagement, triple extension and flexion, running arms, head and back in neutral position.
- Marching and raising heal off floor as a progression of above, focus on balance, glute engagement, triple extension and flexion, running arms, head and back in neutral position.
- Let the march become a skip focussing on all the elements above.
- Jumping on the spot with feet hip width apart, focus on stretch reflex action of calves, landing on mid foot and pushing off with toes.
- Hopping on spot - progression of above but with one foot (30s each foot)

2 sets of the following - 1 minute for each exercise
1) Step ups (on stairs or box whatever you have available). Can progress to doing this with a weighted rucksack (your full bladder pack would suffice).
2) Plank: 1 min on front, 1 min on left side, 1 minuet on right side, 1 minute on back - focus on form. (4 minutes in total)
3) Squats - with weights if you have them but not obligatory - focus on form and keeping back straight.
4) Single leg squats 1 minute each leg, focus on keeping knee behind the tip of the toes and reducing any wobble as you squat down. Go as far as is comfortable and try get further each time - slower and more accurate is better. Can progress to doing this with weights if possible (2 minutes in total).
5) Heal raises bent leg - 1 minute each leg; 2 minutes in total.
6) Star jumps - you can start these from crouched position to make it harder or as a progression
7) Burpees
8) Heal raises straight leg, use the wall to balance - 1 minute each leg - 2 minutes in total.
9) Lunges - alternate legs, focus on form and keeping back and head in neutral position; can progress to holding a weight whilst doing this exercise.
10) High knees - remember the drills and focus on good form but also high speed, you are practising getting as little time contact iwth the ground as possible whilst maximising the stretch reflex of your calves.
11) Hop and stick (1 min each leg)- start by hopping forwards, but you can progress this to hop in various directions by imagining you are in the centre of a clock face and you are hopping to every hour marker. The key is to hop land, stay for 1 or 2 seconds balanced! (2 mins in total)

Cool Down - jog on the spot for 5 minutes then march on the spot for 5 minutes

Sample Day 3

0:40:00
26.7TSS
Stairs

Warm up by jogging on the spot for 10 minutes.
Run up and down the stairs of your building/house for 20 minutes; focus on good form up and running relaxed down. 
Practise your descending skill by hitting every other step on the descent.
C/D by jogging on the spot for 10 minutes.

Sample Day 3

0:30:00
21.1TSS
Strength and Conditioning

Do 3 sets of 10
Heal raises with straight leg (3 x 10 each leg)
Squats
Romanian deadlift
Single leg squats
Single leg bridge (10 each side)
Hold each of the following for up to 1 minute:
- Plank facing the floor 
- Plank facing upwards 
- Side Plank facing to the right
- Side Plank facing to the left
Heal raises with bent leg (3 x 10 each leg)

Sample Day 4

0:40:00
23TSS
Yoga

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