Week 6 of 7



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 elliptical

        4 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: 6 miles. Half marathon: 11 miles.  Easy pace.

    Stretch

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

Comments

  1. Half Dome to Half Marathon MomNovember 28, 2019 at 1:11 PM

    After we completed a 5k this morning, my sister-in-law remarked she needs to start doing her strengthening exercises for her knee again. To which Lauren replies, "You just need to do your Sallys." We shared a smile and a giggle about a class full of middle schools doing their squats or planks or pushups to the song "Bring Sally Up, Bring Sally Down". Thank you for continuing to shape Lauren's world as well as mine.

    ReplyDelete
    Replies
    1. Strong JourneyDecember 9, 2019 at 3:18 AM

      That's awesome! Sally is still going strong in class as well as PE ;-).

      Delete

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