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

Thursday 8/29/13

HILLS
3 Sets
Run 1/2 mile
60 second run
30 second walk
EZ run down hill

Treadmill use 5 percent incline for 1/2 mile and 0 for 1/2 mile.

Wednesday 8/28/13

Bench Jumps 2 X 10
Straight
Single Leg
Quick Feet 40 sec
Bench Flyes #_____

Strength and Endurance
3 X 8
Deadlift Sumo High Pulls

27-21-15-9
Wall Ball
Push Up
KB Swings
t_________

15 minute run/walk
d________

Tuesday 8/27/13

SPEED DAY
2 miles @ race pace
rest 3 minutes

4 X 800 @ 10K pace
perform 12 push ups and squats after runs then rest 60-90 seconds

Monday 8/26/13

Social run at 7pm FRC gym.

Balance
Woodchopper
Flye
Twist/Punch
Run

Strength and Endurance
3x8
Thruster
Push Up

50-40-30-20-10
Goblet Squat (25/15)
Double Under

15-30 minute EZ run

Weekend 8/23-8/25/13

Friday
Physioball:: YTA, Bird Dog,  Hip Hike Bridge
Bands:: Side, Front, Back, Walk
Plank, Side Plank, Bridge

Saturday
Full 10 miles
Half 5 miles
Race pace plus 20 seconds.

Sunday
5 miles...trails would be ideal.
Core/Hip:: Plank, Side Plank, Bridge