Tuesday 10/1/13

Track
1000@EZ
2000@RP
1000@EZ

20 push ups
20 squats
Between runs.

Monday 9/30/13

Core 3X12
Weighted Body Lift
Single Arm Bench Flyes

Jump Rope 500

Strength and Endurance
3X12
Squat/Forward Raise
Toe Touch/Overhead Press
SplitSquat/Bi Curl
T-Push Up

15-30 minutes EZ

Thursday 9/25/13

Core
Physioball Complex X 12
Hamstring Curl
Bridge Side2Side

Strength and Endurance
27-21-15-9
Goblet Squat
Plyo Push Up (opposing arm and leg off ground)
One Arm Snatch (switch every 3)

Two mile run to finish...

Wednesday 9/25/13

Balance
Box Jumps 2 X 8
Straight
1/4 Turn
Single Leg
Quick Feet 2 X 40 sec.
Alt. Arm Bench Flye
Body Lift

Strength and Endurance
Deadlift Sumo High Pull 3 X 10

For Time
150 Wall Balls

15 minute walk or EZ run

Tuesday 9/24/13

Track Tuesday

300
700
1100
1500
1100
700
300

Make the last half runs the same time as the first half.  Perform 10 squats and push ups between runs.

Monday 9/23/13

Balance
2 X 12
Woodchopper
Flyes 
Twist/Punch 
Run 
Hip Lean

Strength and Endurance
3 X 10
Thruster
Push Up

For Time  
30 Clean and Jerk

EZ 15-30 minute run

Thursday 9/19/13

Hills
3 x 1/2 mile up hill AFAP
3 x 1/2 mile down hill EZ
Treadmill use 3 X 8 incline 1/2 mile/0 1/2 mile

Core 2X10
Physioball
In/Out
Plank Side2Side
Hamstring Curl
Bridge Side2Side
Plank Twist

Wednesday 9/18/13

Balance 2x8
Straight
Single Leg
Quick Feet
Alternating Arm Bench Flye
Body Lift

Strength and Endurance
Front Squat 5X8
Increase weight each set

3 minute AMRAP
Box Jumps 24/18
Rest 3 minutes
Burpees

Walk/Run 15 minutes

Tuesday 9/17/13

TRACK
Pyramid run.  Run at race pace minus 20 seconds.  So if you want to run a 2 hour half or 4 hour marathon you would run roughly at a 9 min pace.  400 m track would be 2:15 each lap.  Minus 20 sec. would mean 2:10 each lap.  Here's the workout.
3 min run. Rest/walk 2 min after each run.
4 min..rest 2
5 min..rest 2
6 min..rest 2
5 min..rest 2
4 .. rest 2
3 .. done!
Log total miles...includes rest/walk time so keep moving.

Balance 2X12
Plank, side plank, bridge, t-push up

Monday 9/16/13

Balance
2X12
Woodchopper
Flye
Twist Punch
Run
Hip Lean

Strength and Endurance
3X10
Walking Lunge
Snatch
Use same weight for both exercises
Rest 60 seconds

For Time
50 Squats
40 Sit Ups
30 Push Ups
200 meter run
10 Burpees

Weekend 9/13-9/15

Friday
Off, stretch

Saturday
14 mile
6 mile

Sunday
30-45 recovery run/walk

Thursday 9/12/13

Interval Training
For Time
1600 m
50 Squats
400 m
40 Push Ups
600 m
30 Squat Jumps
800 m
20e Mountain Climbers
600 m
10 Box Jumps
400 m

Wednesday 9/11/13

Balance
Bench Jumps 2 X 12
Straight
Single Leg
Quick Feet 2 X 50 sec.
Bench Flye
Body Lift

Strength and Endurance
Push Press/Jerk 5X10
increase weight with each set

Rest 5 minutes

5 minute AMRAP
3 Burpees
5 Push Ups
7 Squats

Run/Walk
15 minutes

Tuesday 9/10/13

Track
5 X 1000 @ 5K pace

800 warm up and cool down

Core 2 X 12
Plank
Side Plank
Bridge
Bird Dog
T Plank

Monday 9/9/13

30 minute social run 7pm

Balance 3 X 12
Woodchopper
Twist Punch
Flye
Run
One Arm Bench Fly
Hip Lean

Strength
3 X 10
Deadlift
Pull Up

Endurance for time
100 m
30 Wall Balls
40 Push Ups
50 Double Unders
200 m
50 Double Unders
40 Push Ups
30 Wall Balls
100 m

15-30 minute run

Weekend 9/6-9/8/13

Friday
Rest day.  Physioball and band work.

Saturday
Group run 15, 12, or 6 miles.

Advanced runners 14 EZ
100 Floor Wipers #_____
100 Snatches #______

Sunday
50 minute recovery run/walk

Advanced 6 X 1M @ 5K pace
Physioball and band work.

Thursday 9/5/13

Core
3 X 10e
Transverse Lunge

Strength and Endurance
5 X 20
Push Ups
Squats

Run
3 X 1M @ Race Pace

Wednesday 9/4/13

Core and Hips
2 X 10 (3 sec holds)
Physioball- YTA, Bird Dog, Hip Hike Bridge
Bands -Side, Front, Back, Walk
Plank, Side Plank, Bridge

Strength and Endurance
 25 Deadlift #_______
50 Push Ups

EZ 15 minute run/walk

Tuesday 9/3/13

30 minutes or 3 miles EZ

Balance
Physioball 3X10
In/Out
Hamstring Curl

Basic Strength 3X10
Squat/Forward Raise
Toe Touch/OH Press
Split Squat/Bi Curl
T Push Up