Thursday 10/31/13

Happy Halloween!

4 X 10e
Transverse Plane Lunge

For Time
50 Squat
1 Mile
40 Sit Up
1 Mile
30 Push Up
1 Mile
20 Burpee
1 Mile

Wednesday 10/30/13

Physioball Complex
3X7

Screamers...15 min AMRAP
3 Push Ups
1 Jump Squat
6 Push Ups
2 Jump Squats
9 Push Ups
3 Jump Squats
12/4
15/5
18/6

Repeat this sequence until time.

15-20 minute EZ run.

Tuesday

Track

3 X 1.5M @ race pace
Rest 3 minutes between runs

Perform 5 Runner's Pose Hops on eaxh leg between runs.

Monday 10/28/13

Social 30 minutes
Tabata Hot Cross

4 X 10
Weighted Body Lift
Single Leg Deadlift
V Twist

2 Min. AMRAPS/3 Min rest
Push Ups
Squats
Burpees
Pull Ups

Thursday 10/23/13

Core/Balance
32 Ball Roll Outs w/ Push Up

Strength and Endurance
500 Jump Rope
25 Squat
400 m
25 Push Up
400 m
25 DB Thruster
400 m
25 Sit Up
400 m
25 Burpee
500 Jump Rope

Wednesday 10/22/13

Balance
2X16 Box Jumps
Straight
1/2 Turn
Single Leg 8e

Strength and Endurance
3X16
Plank Pulls

For Time
50 Wall Balls
800 m
50 KB Swings
800 m

15 min EZ walk or run

Tuesday 10/22/13

Track
6-8 X 800 @Race Pace

Perform each run every 5-8 minutes.

10 squat jumps between runs.

48 min max.

Monday 10/21/13

Social Run 7PM
30 minutes EZ run
Tabata Runner's Pose Hop

Core/Balance
3 X 16
KB Swing
One Leg Deadlift
Hip Lean

Strength and Endurance
3 X 16
Thruster

30 Clean and Jerk for time

15-25 minutes EZ run

Thursday 10/17/24

Power Burpee 800
800
4 PW
800
3 PW
800
2 PW
800
1 PW

What is a Power Burpee?
4 Push Ups
8 In/Outs
Jump Up
4 Plank Jack Push Ups
8 Ski Abs
Jump Up
That is one.

Have a great day.

Wednesday 10/16/13

Balance
Box Jumps 2X10
Straight
1/2 Turn
Quick Feet 2X40 sec.

Strength and Endurance
Front Squat 3X8

For Time
10 Pull Ups
20 Squat Jumps
20 Plyo Push Ups
20 High Pull Sumo DL #75/45
20e Mountain Climbers
20 Push Press #75/45
10 Pull Ups

15 min walk/ez run

Tuesday 10/15/13

Track
800 warm up

3 Rounds
800 10K Pace
800 EZ

800 cool down

Monday 10/14/14

Post-Marathon Day...Easy Recovery Run
20-30 minute run/walk, body weight exercises, and stretch.
See Race Prep Guidelines for more info.

Balance
Woodchopper
Twist Punch
Hip Lean
Tabata Hot Cross (switch foot each time)

Strength and Endurance
3 Rounds
10 Deadlift
10 Clean
10 Push Press
Use same weight for each exercise.  Do not let go of bar until all 30 reps are completed.  Increase weight for second and third rounds if needed.

12 Minute AMRAP
10 KB Swings
5e One Arm Snatch

Thursday 10/10/13

Hills!
3 Rounds
30 second run fast/30 sec walk

Physioball Complex 10 rounds

Wednesday 10/9/13

Balance
Box Jumps 2X10
Straight
Half Turn

Strength and Endurance
Snatch 3X8

800m
50 Pull Ups
100 Push Ups
150 Squats
800m

Tuesday 10/8/13

Track
2X400
2X800
1X1200
1X1600

Monday 10/7/13

Balance
Woodchopper
Flye
Twist/Punch
Run
One Leg Deadlift
Hip Lean

Strength and Endurance
3X10
Deadlift
Pull Up

5 Rounds
5 Thruster
10 Knee 2 Elbow
20 Double Unders

20-30 minutes EZ

Weekend 10/4-10/6/13

Friday
Off, rest, stretch

Saturday
Full 17
Half 6
Early 9-10

Sunday
30-45 minutes EZ

Thursday 10/3/13

Balance
3X12e
Transverse Plane Lunges
Perform these after each run.

Run
3X1 mile race pace

Strength
5 Rounds for time.
20 Pushups/20 Squats

Wednesday 10/2/13

Physioball 2X12
YTA
Bird Dog
Hip Hike Bridge
In/Out
Plank Side2Side

Strength and Endurance
10 Rounds
7 Deadlift
12 Push Up
rest 60-90 seconds between rounds

15-20 minute EZ run or walk