5 of 7 weeks





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 rounds:
        10 reverse flys https://www.youtube.com/watch?v=evXOlgLTPCw
        10 inch worm  
        10 side plank

*. 7 stretches for runners

Saturday:
    Run, Stretch

    Run:  10k: 5 miles. Half marathon: 10 miles

    Stretch

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

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