• Daily stretching routine

    Hold each stretch for 1 minute on each side, if in a rush do a minimum of 30 seconds

    1. Standing Quad Stretch

    2. Hurdler Hamstring Stretch

    3. Calf stretch on stairs or with foam roller

    4. Pigeon pose

    5. Horizontal tricep stretch

    6. Bent arm chest stretch

    7. Hip flexor lunge stretch

    8. Flexion rotation stretch

    9. Back foam roller

    10. Hip Airplane (6 reps of 5 secs hold)

  • 2 Day weight training plan - 3 sets x 15 reps per exercise

    Prioritize technique over lifting heavy

    Try have a minimum of 1 days rest between weight training days.

    Factor in a "deload" week every 3 months where you drop the weight to half or less and focus on technique

    Day 1 - Legs & Back

    1. Goblet Squat with band

    2. Hip thrust

    3. Leg Extension (15 reps per side)

    4. Leg Curl (15 reps per side)

    5. Calf raises

    6. Pull ups

    7. Pull downs

    8. Seated cable rows

    9. Good mornings

    10. Cable Crunches

    Day 2 - Chest & Shoulders

    1. Incline dumbbell press

    2. Dumbbell press

    3. Incline dumbbell fly

    4. Seated shoulder press

    5. Standing military press

    6. Barbell shrugs

    7. Tricep dips

    8. Close grip bench press

    9. Cable crunches

  • TBC

  • TBC

  • TBC

  • I followed the 100 Mile Improver Training Plan from the team at Marathon Handbook.

    Along side this I was continuing my 2 day weight training schedule. This meant double training sessions some days.

  • I'm currently following the 10 weeks to 10km Marathon Swim training plan from Marathon Swims to help build my foundational fitness in preparation for my English Channel Swim.