Week 4 of 7





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

        10 minute warm up

    10k - 3-4 miles.     Half marathon - 6 miles

        3 rounds:
        20' bear crawls forward and back
        15 box step ups - find a box, step, or something to step up on that is approx. 12 inches
        10 snow angels

*. 7 stretches for runners

Friday:
    Upper body, core, stretch

    40 - 50 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

    Walk to warm up for 10 minutes

    Run:  10k: 5 miles. Half marathon: 9 miles

    Stretch

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

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