Thursday 11/7/13

Core
2 X 10 Physioball
In/Out
Plank Single Leg Side2Side
Hamstring Curl
Bridge Single Leg Side2Side

Strength and Endurance
20 Min Max
800M
20 Squat
20 Push Up
800M
20 Squat Jumps
5e Hi/Lo Plank
800M
10e Jump Lunge
10 Close Grip Push Up
800M

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

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

Thursday 8/15/13

Core
Physioball 2 X 10
In/Out
Plank side2side
Hamstring Curl
Bridge side2side

Strength and Endurance
20 Minute AMRAP
10 Squats
10 Push Ups
10 Squat Jumps
5e Hi/Lo Plank
10 Jump Lunge
10 Close Grip Push Ups
100m run

1 Round equals 100 reps

Thursday and Weekend 8/8-8/11/13

Thursday
Balance and Core
2 X 10 Physioball
In/Out
Plank side 2 side
Hamstring Curl
Bridge side 2 side

Strength
3 X 8e
T- Push Up

Strength and Endurance
12-9-6-3
Hi-Lo Plank each side
Inchworm
Burpee

2 miles EZ

Friday
Hip and core work from Tuesday

Saturday
3-10 miles
Next week is the beginning of fall training.  Half marathoners will need to be able to run 3 miles and full will need to run 6-8 miles.

Sunday
30 minutes easy and either Tuesday or Thursday hip work.

Monday 6/10/13

Social run and 5K training at 7pm.

Core Strength
4 X 10
Physioball In/Out
Physioball Ball Transfer

10 Sun Salutation/Down Dog
Hold 3-5 seconds each pose

Strength and Endurance
30 Double Unders or 150 jump rope
30 Hang Clean and Press (95/65)
30 Push Ups
30 Kettlebell Swings (35/20)
20 DU's (125 jump rope)
20 Hang Clean and Press
20 Push Ups
20 KB swings
10 DU (100 jump rope)
10 Hang Clean and Press
10 Push Up
10 KB swing

Substitue 30 squats for all jump rope sets.

15-30 minute EZ run

Wednesday 5/29/13

15 minute EZ run

Strength
4X5
Deadlift
Clean
Snatch
Start light and add weight on each set. 
Balance
15 Rounds
Physioball Complex

Monday 5/13/13

Core
50 sit ups
30 YTA
10 Physioball roll outs

Strength and Conditioning
4 Rounds for time
25 Wall Balls 20/14
15 Box Jumps 20/18
7 Push Press 95/65
100 m run

20-30 minute EZ run as time permits

Weekend 4/5-4/7/13

Friday is rest, stretch and hip work day.  Go to Youtube and type in hip exercises with physioball to get some ideas.

Saturday
6-9 miles
Strength Work ::
50 pull ups (sub plank rows 25e)
100 push ups
150 squats

We are working a water station at The Fairview Half tomorrow.  Thanks to all those volunteering!

Sunday
Easy walk or run 30 minutes.