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DESIGNED FOR YOU
programmes
running
swimming
cycling
Couch to 5k, 10k, half marathon, marathon and ultra distances available which incorporate flexibility, cross training, strength, core and recovery.
running
3 day sample plan...
day 1
Endurance run : 60 min @ 08:13-09:16 min/mi Zone 2-Zone 3. Steady endurance run to maintain base fitness on steady flat course.
day 2
FOCUS: Hill Reps session designed to improve your strength and power. After 8 minutes warm up in Z1/2 complete the following:
Intervals:
Hill Climb @ MAX EFFORT +
Decent @ Jogging downhill.
Repeat x 6
CD - 8 minutes @ Z1
NOTE: Climb length can be between should be between 2-4 minutes at an incline between 5-15%
day 3
30 minute recovery run @ Zone 1. Slow, easy run to recover after last few days of training..
Mountain biking, road cycling, strength & power, endurance, cross training, core stability exercises and multi sport events.
Pool sessions, open water, strength & conditioning, dry land, pre & post training/competition drills.
swimming
3 day sample plan...
day 1
500m warm up as 5x100m - Free, back, choice, pull, kick.
10 x 150m as 100m strongest stroke @ 80-90% effort 10sec rest - 50m weakest leg kick
3 x 400m Pull - Free
10 x 25 (5 dips at each end) 20 secs rest
500m swim down as 5x100m alternate drill/pull
day 2
Dry land training - Zen8 band training (see video links) 30 minute band work. Followed by:
3 x 12 shoulder press
3 x 15 press up
3 x 60 secs plank
30 second rest between each set.
Repeat x 2
day 3
Open water loops session. 800m warm up - long slow strokes with sighting. 2 x 400m loop max efforts (record time) 1 x 400m recovery and repeat. Can you beat your time on the second round?
recovery & stretching
strength
Visualisation techniques, zoning, warm ups, cool downs, pre and post competition drills, recovery day routines.
Strength training should be incorporated into every training plan in every sport. Here is an example of a strength session for an intermediate runner.
strength
The following strength workout focuses on the core and lower body. The aim is not building muscle but enhancing strength:
Warm Up:
Foam roller: 10 minutes
Main Set (lower body):
Squats: 3 x 10 reps
Lunges 3 x 10 reps (5 each side)
Kettle Bell Swings 3 x 10 reps
NOTE: use a weight that is hard (7-8/10) but not causing excessive strain.
Main Set (core):
Plank: 60 secs x 3
Ab roller: 3 x 10
Cool Down:
Flexibility routine
Static stretches
Foam roll if needed
Mindfulness techniques, visualisation, recreational sport and fitness, other interests, fuelling the body, mind and soul.
tailored packages
This will include 3,6,9,12 month package options where i will tailor the price depending on contact time with me. I.e bronze, silver and gold.
BRONZE...
1 phone call and 2 emails a month.
SILVER...
2 weekly phone call and weekly emails.
GOLD...
unlimited phone calls and unlimited emails (during working hours).
programmes
If you are looking for a generic or tailored programmed for your sport, goals or discipline -
Peak can write these programmes for you to follow. Please feel free to browse some of the samples below to give you an idea of the programme writing style that Peak uses.
Should you be aiming for a specific goal, event or training target in your chosen discipline then please select an option below or contact me for more details.
