Welcome to the ESPA Life at Corinthia Fitness Blog

Written by us, the Personal Training Team at ESPA Life at Corinthia London. We wanted to create a blog to write for fitness advocates and beginners alike, a place to share everything from tips & truths, effective workouts, dietary advice, words of encouragement , our thoughts on the what works (and what doesn’t) and what music is on our playlist. We will also run competitions, encourage you to join us for a morning run and provoke discussion.

We welcome your views and if you have any questions, please post them on the blog so that others can join the conversation! You can also email us at espalifefitness.london@corinthia.com

Best wishes,
Ross, David, Tom & Marina
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Monday 16 July 2012

Train like athlete, Andy Rayner. By David Griffin


Andy Rayner's Personal Best of 14:19 and 30:56 for 5 and 10k (as well as his top 20 finish in this years National XC Championships) make him one of the UK’s leading middle/long distance athletes. Like Michael Skinner's training program, the important speed sessions have been included - yet there is also a major emphasis on covering a minimum of 70 miles per week. Here is a typical week's training schedule for Andy Rayner in preparation for the 5000m:


Monday: Am: 30 mins easy Pm: 40 mins steady

Tuesday: Am: 30 mins easy Pm: Track session 5x1km (3 mins jog recovery)

Wednesday: Pm: 60 mins easy

Thursday: Am: 30 mins easy Pm: 30 mins Tempo run

Friday:  Am: 45 mins easy

Saturday: Am: Track session 12x 400m (1 minute recovery)

Sunday: Am: 90 mins steady
Total weekly mileage: Between 70 - 90 miles


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