It has been brought to my attention that some think that the core positions I have choosen could be dangerous and harmful if done without proper supervision.
In my defence I have only choosen NHS moves that have a detailed explanation on how to perform them. The times have been adapted but they have been brought down rather than up. I know it is hard to read the explanations which is why I asked for a couple of days to sort this out.
While I am doing this are there any that you want modifications for or different exercises, I want to make this accessible for eveyone and really don't want to have to pull it.
Again I would urge any one who is following along to only do what is comfortable and find alternatives if you are having trouble. If you are working towards 10km you really should have some Stregnth and stretch work to go alongside and with the best will in the world I cannot make a program that will fit in with eveyone even though I have tried my best and used the most reputable source.