It's a dream until you write it down. Then it's a goal.

Today you have taken the first step on this challenge. Much like running every step forward is a step closer to your goal. Enjoy your session with Ashley. Good luck.

Warm up

Beginner: 30s work 30s rest 

Intermediate: 30s work 15s rest 

2 min Skipping: Keep your hands at hip level, ensure that your elbows keep locked in beside your waist. Rotate your wrists to swing the rope. As you begin to become more confident, you can drop the height in your jump and practise your speed. If you dont have a rope, simulate the movement of a rope to achieve a similar result.

Air Squats: Ensure that your finger tips touch the ground, with your chest proud and looking forwards. When at 90 degrees, squeeze your glutes and pause for a moment. Keep your upper core engaged. 

Leg Swings: The aim here is to stretch the back of your hamstring as you swing your leg forwards, therefore after a few swings, aim for your leg to swing higher.

Circuit 1

Beginner: 30s work 30s rest 

Intermediate: 30s work 15s rest 

Walking Lunges: Have open shoulders and a straight back, tuck your pelvis sightly. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. 

Sumo Pulses: With a straight back and open shoulders, ensure to push your knees out very marginally when you reach the 90° angle. Squeeze your glutes and pause for a moment. Keep your upper core engaged.

Air squat Jump Scissors: Squat with your back straight. Propel your body upwards into the air and cross your legs once in the air then land, repeat with other leg. When landing, ensure that you maintain “soft” knees to prevent injury.

Squat Rocks: Enter into a squat position, and squeeze your glutes as you pause. Rock forward onto your toes then back to your heels.

Wall sit: Your knees should be above your ankles and bent at right-angles. Keep your head, shoulders and upper back against the wall and hold the position. Often pushing your heels to the ground or your back into the wall can alleviate the pressure from your legs.

Circuit 1

Beginner: 30s work 30s rest 

Intermediate: 30s work 15s rest 

Walking Lunges: Have open shoulders and a straight back, tuck your pelvis sightly. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. 

Sumo Pulses: With a straight back and open shoulders, ensure to push your knees out very marginally when you reach the 90° angle. Squeeze your glutes and pause for a moment. Keep your upper core engaged.

Air squat Jump Scissors: Squat with your back straight. Propel your body upwards into the air and cross your legs once in the air then land, repeat with other leg. When landing, ensure that you maintain “soft” knees to prevent injury.

Squat Rocks: Enter into a squat position, and squeeze your glutes as you pause. Rock forward onto your toes then back to your heels.

Wall sit: Your knees should be above your ankles and bent at right-angles. Keep your head, shoulders and upper back against the wall and hold the position. Often pushing your heels to the ground or your back into the wall can alleviate the pressure from your legs.

Circuit 2

Beginner: 30s work 30s rest 

Intermediate: 30s work 15s rest 

Fire hydrant: Set your spine in a neutral position and draw your shoulder blades down and back. While keeping your knee bent, release and elevate your right leg out to the side, ensuring that your hips and shoulders remain parallel to (in line with) the floor. Repeat on other the leg.

Donkey Kick: Make sure your back is flat (think: balancing a cup of coffee on your back.) and tuck your chin slightly so the back of your neck is facing the ceiling. Without rounding your spine, engage your lower abdominals. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. Your max height is right before your back starts to arch, or your hips begin to rotate. Return to the starting position

Frog Glute Pulses: Start by lying flat on your back on a yoga mat. Bend your knees. Position your feet where they both touch each other from toes to heel. Ensure that your knees now bow out to the sides. Let them relax. Your spine should be in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.

Cool down

Hold for 1 minute

3 step rotational hamstring stretch Driving both hands down to your feet, twist your torso so you aim to try and connect with the back of your heels. Repeat to the other side. Next, take a step further in and again drive both hands around the side of your body to try and touch around the back of your heels as much as you can. Third step, take another step in, your feet should now be touching. Repeat on both sides. 

Deep Lunge leg Lift: Bring the right leg into a lunge position at the front. Lift the back left leg to open the stretch within the groin area. Create small circles or movement back and forth. Where you may feel a tender spot, bounce a little to open the stretch. 

If you don't have a foam roller, using a rolling pin or a tin of beans will work too!

Foam Roll Glute: Sit directly on top of the foam roller, so that its right underneath your glute. You can use your left hand to gently place your right ankle onto your left knee. Gently roll back and forth until you find any other trigger point in the fascia tissue. You will feel where the trigger points are by the level of sensitivity.

Foam Roll Hamstring: Prop yourself up on your hands next to your glutes. Bend the leg that isn't on the roller and plant that foot on the ground. Walk your hands toward the roller so that it rolls up your hamstrings. Go slowly up the entire back of your leg until you get to the point where your leg meets your hips. Stop there and roll back down to the bottom of your knee.

Cool down

Hold for 1 minute

3 step rotational hamstring stretch Driving both hands down to your feet, twist your torso so you aim to try and connect with the back of your heels. Repeat to the other side. Next, take a step further in and again drive both hands around the side of your body to try and touch around the back of your heels as much as you can. Third step, take another step in, your feet should now be touching. Repeat on both sides. 

Deep Lunge leg Lift: Bring the right leg into a lunge position at the front. Lift the back left leg to open the stretch within the groin area. Create small circles or movement back and forth. Where you may feel a tender spot, bounce a little to open the stretch. 

If you don't have a foam roller, using a rolling pin or a tin of beans will work too!

Foam Roll Glute: Sit directly on top of the foam roller, so that its right underneath your glute. You can use your left hand to gently place your right ankle onto your left knee. Gently roll back and forth until you find any other trigger point in the fascia tissue. You will feel where the trigger points are by the level of sensitivity.

Foam Roll Hamstring: Prop yourself up on your hands next to your glutes. Bend the leg that isn't on the roller and plant that foot on the ground. Walk your hands toward the roller so that it rolls up your hamstrings. Go slowly up the entire back of your leg until you get to the point where your leg meets your hips. Stop there and roll back down to the bottom of your knee.

RUNNER TIP

Training your glutes, abs, arms and legs will help your running game massively! Mixing up your running routine with some strength sessions like today's, you will be able to see the evidence of progression in your runs.