16km Progressive Long Run

GHRC #2 of 2026

Legs & Core Strength with Runna ✅

1km Repeats

Going Heavy with Runna ✅

Surrey Half Marathon Plan (Week 2/11)

2 sets of:
• Fire Hydrants
• Travelling Press Up Walk out
• Floating Heel Drop
• Toe Walks

3 sets of:
• Walking Lunge
• Box Jump

3 sets of:
• Single Leg Isometric Hamstring Holds
• Single Leg Calf Raise

2 sets of:
• Barbell Hip Thrust
• Pogo Jumps

2 sets of:
• Step Up and Knee Drive
• Side Plank Leg Raise

2 sets of:
• Double Leg Calf Raise on Step
• Lunge and Press

2 sets of:
• Side Plank
• Russian Twist

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Merina Pelander

Legs & Core Strength with Runna ✅

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16km Progressive Long Run

GHRC #2 of 2026

Legs & Core Strength with Runna ✅

1km Repeats

Going Heavy with Runna ✅

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