3 more weeks!!! - Unbelievable ;-)

Monday,

5-10 minute warm up

1 mile easy run

3 rounds:
10 push ups
10 knees to elbows - Hanging from a pull-up bar
10 dumb bell thrusters
5 minute bike, row or eliptical

5-10 minute cool down - walk

Tuesday:

    Run, legs, stretch

        10 minute fast walk to warm up, full body mobility

      

  1 round:
        75 walking lunges

        75 scissor kicks

        4 mile run

         

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga.

There are many options online, or better yet, find a class to try!

Recommendations:

DVD available on amazon:  "Moving Toward Balance"  8 week yoga with Rodney Yee

You tube:  Yoga for beginners  https://www.youtube.com/watch?v=OQ6NfFIr2jw

Thursday:

    Run, legs, core, stretch

    Warm-up:  10 minute bike, row, walk - full body mobility

1 round:

    5 mile run - make this enjoyable ;-)

       

*. 7 stretches for runners - Focus on these!!!!!

Friday:

    Upper body, core, cardio, stretch

    5 - 10 minute warm up on walk, bike, row, or eliptical.  Full body mobility

5 rounds
   
     10 burpees
     5 plank rotations, front plank position then move to the right so that you are on your side in a plank position, move back to center, then to the left = 1
     8 minute bike or row

    5 - 10 minute cool down

    Stretcwh

Saturday:

    Run, Stretch

    Walk to warm up for 10 minutes, full body mobility

    Run 11 miles - Enjoy ;-)

    10 minute walk to cool down

    Stretch well!!!!!!!!!!