WAG 3/24-3/30

Social and Track Workouts
Monday social...30 EZ and Tabata Runner's Pose Hop
Tuesday track...2 X 2M @ Race Pace
Wednesday PM social...30 min EZ
Thursday AM social...30 min EZ
Saturday program...6-9 EZ

Additional workouts
Wednesday
20 Get Ups (right arm)
50 KB Swings
20 Push Press (right arm)
50 KB Swings
20 Push Press (left arm)
50 KB Swings
20 Get Ups (left arm)
Thursday
800m
25 Burpees
800m
25 Thrusters
800
25 Push Ups
800
25 Goblet Squats
800
25 KB Swings
800

WAG 3/17-3/22

Monday gym...PM social 35-40 minutes EZ...Tabata Jump Lunges
Tuesday track... 1 X 400/800/1600/800/400 w/400m EZ between runs and 10/10 push up and squat
Wednesday store...PM social
Thursday store...AM social
Saturday store...program 8 mile tempo 700AM and 830 social

Extra Workouts:
Wednesday...15 min walk/EZ run and core exercises
250 Double Unders (1000 regular jump rope) and 100 Burpees
Thursday...HILLS
As Many Hills As Possible in 30 minutes
Directions: 1 mile equals 1 hill, 1/2 up and 1/2 down
Treadmill...1/2 mile (UP) on 6% incline and 1/2 mile (DOWN) on 0 incline
Hill...find a 1/2 mile hill.  Fisher Hill if possible.

FRC WAG 3/10-3/15

Monday...PM social 35-40 minutes EZ...Tabata In/Outs or Mountain Climbers
Tuesday (Warren Park Football Parking Lot)...2-3 X 1.8M or 12 min. Tempo Pace/400m or 3 min EZ
Wednesday...PM social
Thursday...AM social...PM YOGA
Saturday...program 9 mile race pace 700AM and 830 social

Extra Workouts:
Wednesday...15 min walk/EZ run and core exercises
Perform Every Min On Min for 15 minutes
4 Push Up
7 KB Swings
10 Squats
Thursday...Tabata Mile X 2
Jump Rope/400m
Burpee/400m
Squat/400m
Push Up/400m

FRC WAG 3/3-3/8

Week At A Glance
Monday...30-40 minutes EZ...Tabata Burpees
Tuesday...6-10 X 800 @ RP..rest 1/2 run time from Hunt MS
Wednesday...Social from FRCo store 6PM
Thursday...Social from FRCo store 530AM
Saturday...12 mile EZ from FRC gym 700AM and social 830AM

Extra Workouts:
Wednesday...15 min. EZ run or walk and Core Exercises
For Time
20 Ball Walk Out Complex
40 OH Squats
80 Push Ups
Thursday...Jump Rope 500
5 Rounds for Time
100 JR (30 reg/20 rt/20 lt/30 reg)
20 Push Ups
20 Sit Ups
20 High Knee Explosions
800 m run

Runner Talk

A friend sent me this yesterday and it made me chuckle.  Have a great Monday and see you tonight at the social 7PM from the Frisco Running Company Store.
http://www.fleetfeetstlouis.com/news/google-translate-for-runners

Hills Tonight!

530 pm at Fisher Hill.  Meet at the gym 520 so we can run over there to warm up.  Tabata 1/2 mile to top and an EZ 1/2 mile down hill.  2-3 sets.

Wednesday Social Runs

Join us for either a 6a or 6p social run from the Frisco Running Company store. 30-35 minute run and good company to start or finish your day.

Monday Social Run

Our social run will be from the Frisco Running Company at 7pm.  Address: 9359 Legacy Dr Ste 300a Frisco, Texas 75033

Hope to see you there!

Busy Thursday

530-645pm tonight we will have discount night at Frisco Running Company.  Program and social run shirts will be handed out. 

Yoga 7pm at the gym. 

Interval training is the Marathon Mile...
1 mile run
26 push ups and ski abs
1 mile run
26 power squats and in/outs
1 mile run
26 burpees

Enjoy your Thursday.

The Shops of Starwood Social Run

3-5 mile run.  No runner left behind.

Social Tonight

We will not be running but instead will do balance and strength exercises.  See you at 7.

Thursday 2/6/14

Power Burpees 800

800
4 PB
800
3 PB
800
2 PB
800
1 PB

Ultra run 1600's

Track

800 warm up
Dynamic stretching

6 X 800 tempo pace...400 EZ pace

Tempo is faster than race pace and EZ is 60-90 slower.

400 cool down
Static stretching

Wednesday Night Social

600pm from the Shops of Starwood. 630pm from Run On Frisco. 
Hope to see you tonight.