Running Training Program for September 25-October 1

Tuesday, September 26: 7 miles

  1. start with 1-2 mi easy
  2. 3 x 1600m at tempo, then 4 x 200m fast with 1-3 min easy between each interval
  3. easy finish to 7

Wednesday, September 27: 3 miles

  1. start with 1 mi easy
  2. 6 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1 mi easy

Thursday, September 28: 6 miles

Saturday, September 30: 9 miles

Suggested dates will be listed each week; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can.  

Notes:

  • tempo = faster than usual, comfortably hard

More info: 

We'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running! 

Tuesday 9/19/17

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Warm-up:
3 Sets:
10 Shoulder Rolls
10 Squat Thrusts
10 Supermans
10 Sit-ups

WORKOUT:
Strength:
25 Min. to build to a heavy 1 Rep Push Press

Then:
With a running clock:
3 Minutes of:
40 Double-Unders/100 Singles
Max Reps HSPU
3-6min.
40 Double-Unders/100 Singles
Max Reps H2H KB Swings
6-9min.
40 Double-Unders/100 Singes
Max Reps Ring Dips

POST WORKOUT:
3 Sets:
10 Hollow Rocks
10 Plank Jacks

Running Training Program for September 18-24

Tuesday, September 19: 7 miles

  1. start with 1-2 mi easy
  2. 5 mi at tempo
  3. easy finish to 7

Wednesday, September 20: 3 miles

Thursday, September 21: 6 miles

  1. start with 2.5 mi easy
  2. 6 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 2.5 mi easy

Saturday, September 23: 14 miles

Suggested dates will be listed each week; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can.  

Notes:

  • strides = near 85% max effort
  • tempo = faster than usual, comfortably hard

More info: 

We'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running! 

Running Training Program for September 11-17

Tuesday, September 12: 7 miles

  1. start with 1-2 mi easy
  2. 3 x 1600m at tempo, then 4 x 200m fast with 1-3 min easy between each interval
  3. easy finish to 7

Wednesday, September 13: 3 miles

  1. start with 1 mi easy
  2. 6 x 150m fast with a 30 sec recovery jog between each 150
  3. finish with 1 mi easy

Thursday, September 14: 6 miles

Saturday, September 16: 13 miles

Suggested dates will be listed each week; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can.  

Notes:

  • tempo = faster than usual, comfortably hard

More info: 

We'll be posting a training schedule weekly targeted at running a half-marathon in early October.  

The first five weeks will be a slow build to the start of the training program, designed to get you used to running multiple days. The actual program starts the week of July 17, culminating in a half-marathon the weekend of October 7/8. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The schedule for each week will be posted weekly on Sunday. Talk to Jess Wold or Nash if you have any questions. 

Happy running! 

Monday 9/11/17

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*We are changing up programming this week in order to do a 9/11 Memorial workout today.

Warm-up:
Group Joint Mobility
Dynamic Warm-up

WORKOUT:
For Time:
2001 M Row/Run
11 Box Jumps
11 Thrusters (135/95)
11 Burpee Chest 2 Bar Pull-ups
11 Power Cleans
11 HSPU
11 KB Swings (70/53)
11 T2B
11 Deadlifts
11 Push Jerks
2001 M Row/Run
*Same weight for all lifts, should be challenging weight