Training Schedule for rehab..

After doing a small article on my training for athletics weekly, I thought I would write down an average winter training schedule…. compared to my current ‘rehab’ schedule! Give a little insight into how cross training is extremely BORING and taking over my life!! 🙂
Average Winter training
Monday
am- 5mile 7.15pace
pm- 5mile 6.55pace
Tuesday
am- 5mile 7.15pace
pm- Track session – typically a long session, 20x400m with a minute recovery
Wednesday
am- 5mile 7.15pace
pm-
Also do some body-weight circuits, general things like sit ups/core/push ups
Thursday
am- 5mile 7.15pace
pm- 3mile sustained on treadmill 5.20pace
Friday
am- 5mile 7.15pace
Saturday
am- typically a session done on the roads… 1.5mile run followed by 8x sprint hills then a further 1.5mile run
pm- 5mile 7.15pace
Sunday
am- 8-9miles done at 7.15pace
Average Summer Training
Monday
am- 3mile 7min pace
pm- 5mile 6.55pace
Tuesday
am- 3mile 7min pace
pm- track session, typically 3x600m 5min recovery
Wednesday
am- 3mile 7min pace
pm- 3mile sustained on treadmill 5.30pace
Thursday
am-3mile 7min pace
pm- track session, typically 8x150m, walk back recovery
Friday
Rest
Saturday
am- track session typically, 1000m-800m-600m-400m-200m with a 3min recovery
pm- 3mile 7 min pace
Sunday
am- 6mile 7min pace
Rehab Training – Cross Training
Every single day consists of foot/ankle flexibility exercises. Followed by 40mins of step ups/step downs/squats/lunges/calf raises/drills/etc etc…. all just body-weight. Core and sit-ups also done daily. Alternate between doing similar exercises in the pool and on the trampette every second day.
Monday
am- 15mins- 20x45seconds fast with 15recovery-15mins on the Arc Cross Trainer
pm- 40min steady on the Arc
Tuesday
am- Pool session in the shallow water, 10min(1min recov)-5x2mins(30secs recov)-5x1min(30sec recov)-10min(1min recov)- 5x30secs(15 recov)
pm- 30min on Elliptical cross trainer with some 30second sprints within it.
Wednesday
am- Arc session 15mins-20x45seconds(15recovery)-15mins
pm- 40min stead arc
Thursday
am- Session on the Trampette, 30x1minute(30seconds recovery)
pm- 40min steady on arc
Friday
am- 35min sustained – (3min-2min-1min)x3 constant, with no recovery..
pm- 40 min easy in deep part of the pool
Saturday
am- 10x 3mins(15sec recovery) arc session
pm- 30mins of 30seconds-15seconds recovery on elliptical
Sunday
am- pool session 20x 90seconds(30second recovery)
pm- 40min steady arc


Starting back running!! woooo!!
The physio had me start back very gradually, 5x 30seconds jogging up and down a corridor. But the next day it had progressed to minute runs as my foot had no effects from the day before.
1/12/11
am- arc session
pm- 10x 1min jog on treadmill 9min miles pace
2/12/11
am- easy 30min arc
pm- pool session with 10x 1min runs on treadmill afterwards 9min miles pace
……….. few days off running but continue cross training
5/12/11
am- arc session
pm- easy elliptical followed by 3min-2min-1min jog on treadmill
………running keeps getting gradually increased and this week……..
21/12/11
3mile run outside 8.20pace
Cross train
22/12/11
5mile treadmill 8min pace
Cross train
23/12/11
3mile run outside 8.20 pace
Cross train session
24/12/11
3mile run outside 7.40 pace
20x90seconds on elliptical

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