Strong Journey

Monday:              25 minutes on a bike, elliptical, or rower          25 minute run         4 rounds:         15 bicep curls with weight         15 tricep dips.  https://www.youtube.com/watch?v=tKjcgfu44sI          15 snow angels.  https://www.youtube.com/watch?v=2XsCX6RLuuo          Tuesday:     Run, legs, stretch         10k: run 45 minutes at a steady pace.       Half marathon: run 60 minutes at a steady pace *. 7 stretches for runners Wednesday:     Upper body, core, cardio, stretch. OR  yoga (choose one or the other)         45 - 50 minute bike, row, or elliptical - If none are available then fast walk         5 rounds:         10 Push-ups         10 crunches OR 45-60 minutes of yoga    *. 7 stretches for runners        Thursday:     Run, legs, core, stretch         10 minute warm up     10k - 5 miles.     Half marathon - 8 miles *. 7 stretches for runners Friday:     Upper body, core, stretch     45 - 55 minute bike, row, or ellipt

Monday:              55 minutes on a bike, elliptical, or rower          4 rounds:         15 bicep curls with weight         15 tricep dips.  https://www.youtube.com/watch?v=tKjcgfu44sI          10 snow angels.  https://www.youtube.com/watch?v=2XsCX6RLuuo          Tuesday:     Run, legs, stretch         10k: run 40 minutes at a steady pace.       Half marathon: run 60 minutes at a steady pace *. 7 stretches for runners Wednesday:     Upper body, core, cardio, stretch. OR  yoga (choose one or the other)         45 minute bike, row, or elliptical - If none are available then fast walk         5 rounds:         10 Push-ups         30 second plank hold OR 45-60 minutes of yoga    *. 7 stretches for runners        Thursday:     Run, legs, core, stretch         10 minute warm up     10k - 4-5 miles.     Half marathon - 7 miles *. 7 stretches for runners Friday:     Upper body, core, stretch     45 - 55 minute bike, row, or elliptical         3

Monday:              50 minutes on a bike, elliptical, or rower          5 rounds:         10 bicep curls with weight         10 tricep dips.  https://www.youtube.com/watch?v=tKjcgfu44sI           5 snow angels.  https://www.youtube.com/watch?v=2XsCX6RLuuo          Tuesday:     Run, legs, stretch         10 minute fast walk to warm up         10k: run 35 minutes at a steady pace.       Half marathon: run 50 minutes at a steady pace          5 rounds:         20 walking lunges - keep your chest up and touch your knee to the floor         20 crunches         10 minute walk to cool down *. 7 stretches for runners Wednesday:     Upper body, core, cardio, stretch. OR  yoga (choose one or the other)         40 minute bike, row, or elliptical - If none are available then fast walk         5 rounds:         10 Push-ups         30 second plank hold OR 45-60 minutes of yoga    *. 7 stretches for runners        Thursday:     Run, legs, core, stretch