{"href":"http://player.captivate.fm/services/oembed?url=http%3A%2F%2Fplayer.captivate.fm%2Fepisode%2F81948d74-bce3-4634-a269-5699cb444ca4","version":"1.0","provider_name":"Captivate.FM","provider_url":"https://www.captivate.fm","width":600,"height":200,"type":"rich","html":"<iframe style=\"width: 100%; height: 200px;\" title=\"S&C and running performance\" frameborder=\"0\" scrolling=\"no\" allow=\"clipboard-write\" seamless src=\"http://player.captivate.fm/episode/81948d74-bce3-4634-a269-5699cb444ca4\"></iframe>","title":"S&C and running performance","description":"Check out episode 1.3 where Freddie and Phil discuss their SandC training leading up to the 5/10km in sub 20/40 minute challenge.\r\n\nThe boys could have discussed so many points in this episode. Instead, they focused on key areas which formed the principles they followed when programming SandC. Topics include:\r\n\n- How important is SandC in running?\r\n\n- How SandC training was structured around a 6 day running training microcycle\r\n\n- How strong do you need to be to be a good runner?\r\n\n- What is the difference between ballistic and plyometric exercises?\r\n\n- Is running a plyometric exercise?\r\n\nAs always, like and subscribe to our channel. Please leave a review and send us a message about your training journey.\r\n\n#progresstheory\r\n","thumbnail_width":300,"thumbnail_height":300,"thumbnail_url":"https://artwork.captivate.fm/d1cd439e-6b0b-45a8-ab82-a2c8f48bd9ac/7247040-1603430845709-41c0cfd923b17.jpg"}