Thursday 11/21/13

Core Balance
3 X 5
Physioball Complex

Strength and Stamina
3 X 8e
T-Push Up

12-9-6-3
200m run
Hi-Lo Planks each side
Ascending Inchworms w/ Push Up and Push Press
Burpee
800m run
rest 60 seconds between sets

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.

Thursday 4/18/13

Core Strength
15 each side T Push Ups (15/5)

Interval Strength and Endurance
4x30 meter shuttle run
Each run is 60 seconds with a 60 second rest.

Tabata Thruster (25/15)
Rest 60 sec
Tabata Push Up

800 m run for time

Tabata Ball Slam (20/14)
Rest 60 sec
Tabata Double Under or Jump Rope

1 mile run for time

Rest no more than 60 seconds between exercises.