Race Preparation (Monday)
Run for 2 minutes/Skip High Knees for 2 Minutes then stop and do:
Muscular Strength (Tuesday)
Complete the Dynamic Warm-up.
15 Minute Rope Skip
Do 4 rounds of the following exercises, resting 30 seconds
between each (no rest between rounds):
Active Recovery (Thursday) Ride a bike, use an elliptical or jog in a pool for 40 minutes.
Endurance (Wednesday)
Go for a 3 to 5 Mile Run
Active Recovery (Thursday)
Ride a bike, use an elliptical or jog in a pool for 40 minutes.
Metabolic Strength (Friday)
Complete the Dynamic Warm-up.
15 Minute Rope Skip
Do 60 seconds of each of the following exercises,
resting only 15 seconds between them:
Endurance (Saturday)
Go for a 3 to 5 Mile Run
Active Recovery (Sunday)
Do some dynamic and static stretching to keep your muscles loose. A yoga class would be ideal.
Run for 2 minutes/Skip High Knees for 2 Minutes then stop and do:
- 10 Squats
- 10 Push-ups
- 10 Pull-Ups
- 20 Mountain Climbers (Each)
- 10 Lunges (Each)
- 10 V-Ups
Muscular Strength (Tuesday)
Complete the Dynamic Warm-up.
15 Minute Rope Skip
Do 4 rounds of the following exercises, resting 30 seconds
between each (no rest between rounds):
- 12 Moderate Height Box Jump (2 Boxes)
- 12 Renegade Row with Push-up (Each)
- 10 DB Step-up (Each)
- 15 Pull Up
- 20 Hanging Knees to Elbows
Active Recovery (Thursday) Ride a bike, use an elliptical or jog in a pool for 40 minutes.
Endurance (Wednesday)
Go for a 3 to 5 Mile Run
Active Recovery (Thursday)
Ride a bike, use an elliptical or jog in a pool for 40 minutes.
Metabolic Strength (Friday)
Complete the Dynamic Warm-up.
15 Minute Rope Skip
Do 60 seconds of each of the following exercises,
resting only 15 seconds between them:
- Fast Feet on a box
- Inchworm Push-up
- Jump Lunge
- DB/KB/Band Bent Over Row
- Mountain Climber
- Thruster
- Speed Skater
- Burpee
Endurance (Saturday)
Go for a 3 to 5 Mile Run
Active Recovery (Sunday)
Do some dynamic and static stretching to keep your muscles loose. A yoga class would be ideal.