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Coronavirus Maintenance Plan

Author

Clare Pearson

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Length

3 Weeks

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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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Otherx7
5:18 hrs 1:30 hrs
Runx1
1:00 hrs 1:00 hrs
Strengthx1
0:40 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Other
5:18 hrs 1:30 hrs
Run
1:00 hrs 1:00 hrs
Strength
0:40 hrs 0:30 hrs
Day Off
—— ——

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.