Running Training Program for June 19-24

Tuesday, June 20: 2 miles, easy pace

Thursday, June 22: 3 miles, moderate pace

Saturday, June 24: 5K, easy pace

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.  

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 June 12-18

Tuesday, June 13: 2 miles, easy pace

Thursday, June 15: 2 miles, easy pace

Saturday, June 17: 3 miles, easy pace

See 'News' for details.  

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.  

Monday 6/5/17

Warm-up:
3 Rounds
10 Shoulder Rolls
15 Push-ups
20 H2H KB Swings
Start warming up bench press

WORKOUT:
5 Rounds (not for time)
Bench Press (bodyweight or heavy weight) Max Reps
Pull-ups - Max Reps (once you come off the bar)
*Rest as needed between sets
Weight should not be too heavy that you only get 1 rep.  Refer to your last 5 rep max.

7 Min. AMRAP
7 Burpees
10 Med Ball Sit-ups

POST:
Stretch/Foam Roll

Sunday 6/4/17

Reminder the Hero Workout now starts at 9am.

“Victoria”
5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood

As many of us know, a horrible tragedy happened at Sandy Hook Elementary a few years ago.  In honor of the sweet children and teachers, we will be doing a Hero WOD called ‘Victoria’ after Victoria Soto, a teacher at Sandy Hook Elementary who used her body to shield her students from the shooter and lost her life in the process.