We can all use a helping hand ;-)



Monday: 

10 minute warm-up

5 rounds:
      800m run
      5 minute bike   
      5 push ups.
      10 dip
      20 sit-ups

       Cool down/Stretch

Tuesday:

        10 minute Warm up

5000m row at a steady pace
      
  4 rounds:
        25 walking lunges - chest up and knee to the ground
        25 box step up/ step down - Make this a challenging height
        10 ab roll outs
         
        10 minute walk to cool down

Cool down/Stretch

Wednesday:


45 - 60 minutes of yoga.

Thursday:

    10 minute warm up

1 round:
   5 mile run
       
Cool down/Stretch

Friday:

  10 minute warm up

4 rounds
     15 Bench Press
     25 sit ups
     15 bicep curls

1 round:
    45 minute row, bike, or eliptical 

  Cool down/Stretch

Saturday:

Warm up


 7-12 mile run


Cool down/Stretch

Comments

  1. Half Dome to Half Marathon MomApril 1, 2019 at 11:51 AM

    Question of the Week: How should I decide on the length of the Saturday runs? I have been alternating 5-7 miles one week and 7 - 9 the next week.

    ReplyDelete
  2. Strong JourneyApril 8, 2019 at 4:19 AM

    Keep with 5-7 miles for now. You have a great base for a 12 week plan before your race day. 12 weeks out you will begin to increase. For example:
    Week 1: 5 miles
    Week 2 & 3: 6 miles
    Week 3: 7 miles
    Weeks 4 & 5: 8 miles
    Week 5: 9 miles
    Week 6: 10 miles
    Week 7: 5 miles
    Week 8: 10 miles
    Week 9: 5 miles
    Week 10: 12 miles
    Week 11: 8 miles
    Week 12: Race day - 13.1 miles!

    ReplyDelete

Post a Comment

Popular posts from this blog

Going upstream!

Image
Sometimes the best view is upstream! Monday:  10 minute warm-up 45 minute bike at a moderate pace - go fast every 5 minutes for 1 minute 2 rounds:            10 push ups.            10 dip            25 sit-ups            10 burpees        Cool down/Stretch Tuesday:         10 minute Warm up 50 minute run          4 rounds:         25 box step up/ step down - Make this a challenging height         10 knees to elbow           Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round: ...
Read more

You've got this!

Image
Monday:  10 minute warm-up 45 minute bike at a moderate pace 4 rounds:        10 hamstring curls        5 deadlifts        20 calf raises        Cool down/Stretch Tuesday:         10 minute Warm up 5000m row at a steady pace          5 rounds:         5 - 10 push press with 32lb bar         10 push ups         1 minute plank                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    6 mile easy run         Cool down/Stretch ...
Read more

I hope you end up on top of the pile!

Image
Monday:  10 minute warm-up 50 minute run 2 rounds:            15 push ups.            15 dip            15 burpees        Cool down/Stretch Tuesday:         10 minute Warm up 5 rounds:        500m row - go as fast as you can        2 minute walk          3 rounds:         25 Jumping Jack squats         10 knees to elbow hanging from the bar                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    ...
Read more