Week 2 of 7



Monday: 
   
        40 minutes on a bike, elliptical, or rower - or a combination of 2-3

         3 rounds:
        10 Push-ups
        10 dips
        20 Scissor kicks (count is 1,2,3,4 = 1)
        30 second plank holds (on elbows)
      
*7 stretches for runners

Tuesday:
    Run, legs, stretch

        10 minute fast walk to warm up

        10k run - 1-2 miles.       Half marathon run - 4 miles

          3 rounds:
        20 walking lunges - keep your chest up and touch your knee to the floor
        20 squats - keep your chest up

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:
    Upper body, core, cardio, stretch.OR yoga (choose one or the other)

        35 minute bike, row, or elliptical - or combination of 2-3.  If none are available then fast walk        

 4 rounds:
        15 bicep curls with dumbbells
        15 sit ups
        20 second plank hold
OR

45-60 minutes of yoga   

*. 7 stretches for runners
      
Thursday:
    Run, legs, core, stretch

        10 minute warm up

     10k - 1-2 miles.     Half marathon - 4 miles

        3 rounds:
        20 foot bear crawls
        10 box step ups - find a box, step, or something to step up on that is approx. 12 inches
        15 foot crab walk

*. 7 stretches for runners

Friday:
    Upper body, core, stretch

         3 rounds:

     35 - 45 minute bike, row, or elliptical
        10 reverse flys with small water bottles
        10 inch worm
        10 push ups
        10 side plank

*. 7 stretches for runners

Saturday:
    Run, Stretch

    Walk to warm up for 10 minutes

    Run:  10k: 3 miles. Half marathon: 7 miles

    Stretch

*. http://www.trifuel.com/training/triathlon-training/the-7-stretches-every-runner-should-do
      
      

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