Strong Journey

Week of the half marathon! Monday: Run an easy/enjoyable 5 miles Stretch Tuesday: Bike a comfortable 45 minutes Stretch Wednesday: 60 minutes of Yoga Thursday: 60 minute easy run Friday: Rest Stretch Saturday: Run 13.1 miles and enjoy every minute of it, no matter what happens! Congratulations!!!!!!!!

Monday: 10 minute warm-up 5 rounds: 50 Mountain climbers 10 push ups 25 sit - ups 30 minute bike with 5 - 2 minute hard efforts scattered throughout Stretch Tuesday: 10 minute warm-up 6 rounds: 50 Jump rope 10 back squats - choose a weight you can complete unbroken 800m run Stretch Wednesday: 45 - 60 minutes Yoga Thursday: 10 minute warm-up 2 rounds: 30' Bear crawl forward and back 1 mile run 10 Bench press choose a weight you can complete unbroken 1 mile run Stretch Friday: 45 minute bike at moderate pace Stretch Saturday: Warm-up 6 mile run Stretch

Monday:  10 minute warm-up 60 minute run 4 rounds:            10 push ups.            10 dip            25 sit-ups                    Cool down/Stretch Tuesday:         10 minute Warm up        5000m row          4 rounds:         25 walking lunges         10 knees to elbow hanging from the bar                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    6 mile easy run         Cool down/Stretch Friday:   10 minute warm up 4 rounds      15 Bench Press      25 sit ups      15 bicep curls 1 round:     55 minute bike    Cool down/Stretch Saturday: Warm up  10 mile run Cool down/Stretch

Monday:  10 minute warm-up 55 minute run 3 rounds:            10 push ups.            10 dip            25 sit-ups                    Cool down/Stretch Tuesday:         10 minute Warm up 6 rounds:        500m row        2 minute bike          3 rounds:         25 Jumping Jack squats         10 knees to elbow hanging from the bar                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    4 mile easy run         Cool down/Stretch Friday:   10 minute warm up 4 rounds      15 Bench Press      25 sit ups      15 bicep curls 1 round:     45 minute row, bike, or eliptical    Cool down/Stretch Saturday: Warm up