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Road to Race: Week 9 Training Plan

DAY 1

RUN DAY

Brisk five-minute warmup walk.

Jog 30 minutes.


DAY 2

RACE WEEK WORKOUT

The focus today is to get some training in but not to wreck the body. We'll be using body weight up to moderate barbell weight. The rowing at the end is designed just to keep the legs somewhat loose as you lead up to race day.

WARM-UP

5 minutes on treadmill

3 rounds:

1 minute jump rope

1 minute inchworm stretches (with straight legs, walk hands out into a plank, then drop to the ground into upward dog. Twist right and left before walking hands back to feet and stand up)

1 minute lunges

1 minute bicycle crunches

WORKOUT

20 minutes

5 power cleans (moderate weight)
10 push-ups
15 step-ups (body weight only)
20 sit-ups

FINISHER: 800-1000 meters on rower


DAY 3

RUN DAY

Brisk five-minute warmup walk.

Jog 30 minutes.


DAY 4

Today is designed to be a very light cardio workout, just to keep the legs loose. If you need extra rest, take it today.

WORKOUT

5 minute brisk walk on treadmill

20 min on elliptical

or

20 min run

or REST as needed

(If your legs can handle it, this is a good opportunity to get a shorter cardio workout on a few days before your rest. If you feel like you need extra rest before race day, take it.)


DAY 5

REST!

Road to Race: Week 8 Training Plan

DAY 1

WARM-UP

200 meter row

Followed by 5 minute AMRAP:
20 high knees
10 air squats
5 inchworms to planks

Part 1: SPEED INTERVAL

We’re reaching peak training for your race, so I want to include some speed interval training into your workouts. It’s about reaching peak training this week, followed by a taper next week.

15 minutes -

30 second sprint on treadmill
1 min walk on treadmill

Repeat 10x

PART 2: WORKOUT

5 rounds:

15 barbell front squats
10 half burpees (from a plank position, hop legs forward and wide then back to plank)
20 sit-ups. Hold a dumbbell for extra resistance.


DAY 2

RUN DAY

Brisk five-minute warmup walk.

Jog for or 28 minutes.


DAY 3

WARM-UP

5 minute jog on treadmill

Followed by, 2 rounds of each exercise done for 1 minute each:

Jump rope
Forward lunges
Step ups
Push-ups with hands on the box

Part 1: SPEED INTERVAL

5 rounds:

1 min fast
3 min slow

Fast = the fastest you can maintain for one minute
Slow = jog if you can, walk if you need to do so

PART 2: WORKOUT

5 rounds:

200 meter row
10 back rack barbell lunges
10 push-ups
10 box jumps
30 second plank hold


DAY 4

RUN DAY

Brisk five-minute warmup walk.

Jog for or 28 minutes.


DAY 5

WARM-UP

3 rounds:

200 meter row

20 ground to overhead stretches (stand in a straddle position, reach down between legs keeping legs as straight as possible and touch ground behind your feet, then reach overhead)

20 mountain climbers

10 lateral lunges

Part 1: SPEED INTERVAL

5 rounds:

2 min slow
30 seconds fast
30 seconds sprint

So you’re working at three speeds here. It may take you one or two rounds to figure out your best speeds for this. Once you do, try to challenge yourself and stick with them throughout.

Part 2: WORKOUT

4 rounds - 1 min each – no rest in between, so try to transition quickly:

Row sprint
Barbell deadlifts
Dumbbell push presses
Push-ups to dumbbell plank row (on toes or knees)
One minute rest

Road to Race: Week 7 Training Program

DAY 1

WARM-UP

5 minute jog/walk on treadmill

Then…

1 minute each, repeat 2x:

Jump rope
Squats
Light dumbbell push press
Bicycle crunches

Wide stance ground to overhead (with straight legs, bend over and reach in between legs to touch ground, then reach up to ceiling)

7 min AMRAPS

#1:

Buy-in: 0.25 mile run on treadmill or 400 meters on rower

3 power cleans
6 push-ups
9 hanging knee tucks or V-ups

3 minute rest

#2:

Buy-in: 100 jump ropes

9 deadlifts
6 squat jumps
3 burpees

3 minute rest

Repeat 2x


DAY 2

RUN DAY

Brisk five-minute warmup walk.

Jog 20 minutes


DAY 3

WARM-UP

5 min jog on treadmill

Then, 6 min:

Buy in: 200 meter on rower

Then, AMRAP:

10 Alternating lunges with overhead reaches
10 Inchworm push-ups
10 Alternating V-ups

WORKOUT

12 min:

Buy in: 0.5 mile run or 800 meter row (do the harder version that you are able to do)

Then, AMRAP:

10 barbell deadlifts
5 power cleans
10 barbell push presses

Rest 90 seconds

10 min:

Buy in: 0.25 mile run or 400 meter row (same rules as first round)

Then, AMRAP:

10 dumbbell single-arm bent over rows
10 dumbbell bench press
10 tricep dips

Rest 90 seconds

8 min:

Buy in: 0.10 mile run or 200 meter row (same rules as first round)

Then, AMRAP

10 squat jumps
10 push-ups
20 sit-ups

2 min finisher:

Max effort burpee step ups


DAY 4

RUN DAY

Brisk five-minute warmup walk.

Jog 25 minutes


DAY 5

WARM-UP

2 rounds:

300 meter row
20 squats
10 push-ups
10 squat jumps

SPEED & POWER WORKOUT

Today’s workout is going to help you improve your run pace and your overall power. It’s going to be tough, but hang in there. If you find you simply cannot finish the required amount of running and burpees in the time allotted, add another minute to each set (4 minutes for the run, 3 minutes for the burpees).

Run on the treadmill for 0.25 mile. Your goal is to finish UNDER 3 minutes. Push your speed more than you would in a regular run. The sooner you finish, the more rest you get.

At 3 minute mark, you have two minutes to do 10 burpees. Hold a plank for any time you have left in the two minute set.

Rest for 2 minutes.

Repeat 3-4x

Road to Race: Week 6 Training Program

DAY 1

WARM-UP

3 rounds:

200 meters on rower
15 squats
20 mountain climbers
30 second plank

STRENGTH

FRONT SQUATS

5-5-5-5-5

During each dash (-) – do 20 V-ups

WORKOUT

20 minute time cap

Start with 5 reps of each. Then 10 reps. Then 15-20-25…keep adding 5 reps until you run out of time.

Box jumps (or step ups)
Push-ups
Sit ups

Break up each completed set with 100 meters on the rower.


DAY 2

RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

- Jog 10 minutes

- Walk 3 minutes

- Jog 10 minutes


DAY 3

WARM-UP

5 minute walk or jog on treadmill

Then…

3 rounds of:

5 squats
5 push-ups
5 stiff leg deadlifts with a PVC pipe or very light dumbbells
10 mountain climbers

POWER: DEATH BY BURPEES

Start a running clock, and do 1 burpee. Rest until the top of the next minute. Then do 2 burpees. Continue adding one burpee at the top of every minute until you can’t complete the number of burpees you are on within a minute.

WORKOUT:

4 rounds – 35 minute time cap

20 kettlebell swings
20 hanging knee tucks (or V ups if you don’t have a pull-up bar or can’t do hanging knee tucks)
20 alternating dumbbell snatches
20 step ups with knee drives (10 per side)


DAY 4

RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

Jog 20 minutes no walking if possible.


DAY 5

WARM-UP

6 minute row:

Minutes 0, 2, 4: moderate speed

Minutes 1, 3, 5: fast (increasing speed each time)

When done:

3 rounds of…

10 squats
20 lunges
30 mountain climbers

STRENGTH:

12 min EMOM:

MIN 1: 5 heavy dumbbell Bulgarian split squats (per leg)

MIN 2: 45 second pigeon stretch (alternate legs per round)

WORKOUT:

45 seconds work/15 seconds rest

5 rounds total (take a full minute rest after each completed round):

Dumbbell thrusters
Hand release push –ups
Box jumps (or step ups)
Up and down planks
Dumbbell pullover sit-ups

Road to Race: Week 5 Training Program

DAY 1

WARM-UP:

5 minute brisk walk on treadmill or outside

The rest of your full body warm-up will take place during your Benchmarks test.

PART 1:

Benchmarks (about 15 minutes)

We're going to re-do the Benchmarks workout today to see how you're coming along.

Use Google doc and fill in results for all exercises. We'll revisit this each month.

(Modify all jumping exercises. Jumping jacks should likely be removed entirely. Burpees can be done with a step out and step in rather than a jump out and in.

PART 2

4 minute EMOM - 1 min rest in between

Repeat 4x

3 barbell thrusters

6 hanging knees to chest

9 push-ups


DAY 2

RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

Jog 5 minutes

Walk 3 minutes

Jog 5 minutes

Walk 3 minutes

Jog 5 minutes

Walk 3 minutes


DAY 3

WARM-UP

300 meter row

Then...

3 rounds of:

4 push-ups

8 lateral lunges

10 squats

WORKOUT

The Six Minute Circuit

Alternate between 2 exercises for 1 minute each for a total of 6 minutes (3x each). Take a 90 second rest and move stations

1. ARMageddon

Push-ups

Bench dips

2. Legs for Days

Dumbbell front squats

Dumbbell walking lunges

3. Hell

Up and down planks

Burpees (step out and in if needed)

4. Core-a-palooza

Plank hold (do 30 second side planks in the second round)

Sit ups

5. Cardio Party

Row sprint

Mountain climbers


DAY 4

RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

Jog 8 minutes

Walk 5 minutes

Jog 8 minutes


DAY 5

Warm-up:

5 minutes on the elliptical

Then...

3 minute AMRAP

10 lunges
20 mountain climbers
30 bicycle crunches

STRENGTH EMOM- 12 min (6 rounds each)

10 front rack lunges

45 seconds V-ups

WORKOUT

800 meter row
20 hang power cleans
20 pike press push-ups (you can put your feet or knees on a box so that the push-up goes into your shoulders - like an upside down shoulder press)
20 air squats (for speed)

400 meter row
15 hang power cleans
15 pike press push ups
15 air squats (for speed)

200 meter row
10 hang power cleans
10 pike press push-ups
10 air squats

100 meter row
5 hang power cleans
5 pike press push-up
5 air squats

Finisher: 100 sit ups

Road to Race: Week 4 Training Program

DAY 1

WARM-UP

1 min each – repeat 3x

Elliptical
Squats
Good mornings (with an empty bar – a light bar if you have one)
Inchworm push-ups

Part 1: Strength

5 rounds:

10 deadlifts (moderate weight)

In between, hold a plank for 45 seconds.

Part 2: Workout

EMOM (Every Minute On the Minute) – repeat for 5 rounds

Min 1: 45 seconds elliptical
Min 2: 8 burpees
Min 3: 15 Dumbbell bench presses (try to go heavy for this)
Min 4: 45 seconds jump rope
Min 5: 12 dumbbell push presses (try to go heavy for this)|
Min 6: REST


DAY 2: RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

- Jog 1/4 mile (or 3 minutes)

- Walk 1/8 mile (or 90 seconds)

- Jog 1/2 mile (or 5 minutes)

- Walk 1/4 mile (or 2-1/2 minutes)

- Jog 1/4 mile (or 3 minutes)

- Walk 1/8 mile (or 90 seconds)

- Jog 1/2 mile (or 5 minutes)


DAY 3

WARM-UP

300 meters on rower. Then…

5 minute AMRAP

10 Air squats
20 Mountain climbers
30 Step ups
40 jumping jacks

Part 1: Strength

10 minute EMOM

Min 1: 5 back squats (increase weight as you go – use squat rack if you have one)

Min 2: 30 second hollow holds

Part 2: Workout

4 minute AMRAPS

Reps start at 4 each and you will add 2 reps each time you go through the set. (4 reps-6 reps-8 reps, etc.)

1-2 minute rest between sets

If you want more – repeat any or all sets twice

Set 1 - bodyweight

Box jumps
Push-ups

Set 2 - barbell

Barbell thrusters
Burpees over barbell

Set 3 – kettlebell

Kettlebell goblet squats
Kettlebell swings

Set 4 – dumbbells

Single arm rows (all reps each side)
Shoulder press jumping jacks (do jumping jacks but push dumbbells overhead when jumping out)

Set 5 – core

V-ups
Shoulder taps (both sides = 1 rep)


DAY 4: RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

- Jog 1/4 mile (or 3 minutes)

- Walk 1/8 mile (or 90 seconds)

- Jog 1/2 mile (or 5 minutes)

- Walk 1/4 mile (or 2-1/2 minutes)

- Jog 1/4 mile (or 3 minutes)

- Walk 1/8 mile (or 90 seconds)

- Jog 1/2 mile (or 5 minutes)


DAY 5

WARMUP

5 minutes on treadmill or elliptical

Then…

2 rounds of:

10 Squats to calf raise
10 alternating straight leg kicks
10 alternating lateral lunges
30 second plank

Part 1: Strength/Power

12 minutes EMOM

Min 1: Power clean & jerk (push or split)

2 cleans + 1 jerk (increase weight as you go – doesn’t have to be every round, but try to go up at least every two sets. Working on lifting as heavy as possible while staying safe). Make sure to start with a warm-up set at a light weight and/or just the bar.

Min 2: 10 heavy kettlebell swings

Part 2: Workout

1 minute sets. 30 seconds rest in between. Repeat 2-3x depending on available time – be sure to leave time for the finisher

Bulgarian split squat – right side
Push up to dumbbell plank row
Bulgarian split squat – left side
Up and down planks
Lateral step ups on box – right
Jump rope
Lateral step ups on box – left
Burpees
Sit-ups

Finisher: 1000 meters on rower

Road to Race: Week 3 Training Program

DAY 1

WARM-UP

5 min walk/jog on treadmill

Then

2 rounds of:

30 jumping jacks
20 mountain climbers
10 squats
5 inchworm push-ups

WORKOUT: 8 min AMRAPS – 1 min rest in between

Round 1

300 meter row
15 dumbbell push-presses
20 sit-ups

Round 2

100 jump ropes
15 plate ground to overheads
30 flutter kicks

Round 3

0.25 mile run on treadmill
20 dumbbell plank rows (10 per side)
15 V-ups

Round 4

10 burpees
15 barbell deadlifts
30 bicycle crunches


DAY 2

RUN DAY

Brisk five-minute warmup walk.

Two repetitions of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes


DAY 3

WARM-UP

3 rounds:

200 meter row
20 lateral lunges
5 push-ups

WORKOUT: CHIPPER!

Finish all reps of each exercise before moving on to the next exercise. Break them down into smaller chunks and take short rests if needed. Set a number in your head (e.g. 10 reps before resting) and try to get to that number every time before you take a break. 

50 dumbbell lunges
40 kettlebell swings
30 dumbbell step-ups
20 barbell sumo deadlift high pulls
10 dumbbell deadlift burpees
20 push-ups
30 side step ups (15 per side)
40 kettlebell Russian twists
50 squat jumps


DAY 4

RUN DAY

Brisk five-minute warmup walk.

Two repetitions of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes


DAY 5 - Cinco De Mayo Workout!

WARMUP

5X5 - 5 rounds. 5 reps

Jumping jacks
Squats
Mountain climbers (both sides = 1)
Lateral lunges (both sides = 1)
Inchworm push-ups

WORKOUT: 5 x 5 x 5

5 stations, 5 minutes each, 5 reps per exercise (1 minute rest between each station)

Round 1 - Deconstructed Burpees

5 push-ups

5 plank froggers (from plank position, jump your feet forward and wide as if you're bringing your feet forward in a burpee - then jump back and repeat)

5 squat jumps

Round 2 - Dumbbell Deliciousness

5 DB chest presses
5 DB thrusters
5 single arm DB rows (per side)

Round 3 - Barbell Bonanza

5 barbell power cleans
5 front squats
5 push presses

Round 4 - Core & More!

5 up and down planks
5 side plank hip dips (per side)
5 V-ups

Round 5 - Row to the Finish!

500 meter row

Road to Race: Week 2 Training Program

We continue with overall conditioning and endurance, as well as slowly extending your run time as we head into Week 2!

DAY 1

WARM-UP

5 minute brisk walk on treadmill

THEN:

3 rounds of:

10 squats
20 jumping jacks
30 mountain climbers

WORKOUT:

5 rounds of:

500 meter row
20 barbell deadlifts
20 dumbbell step-ups
20 dumbbell plank row (10 per side)
20 V-ups


DAY 2

RUN DAY

Brisk five-minute warmup walk.

Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.


DAY 3

WARM-UP

5 minute brisk walk on treadmill

THEN:

20 mountain climbers
5 squats
15 mountain climbers
10 squats
10 mountain climbers
15 squats
5 mountain climbers
20 squats

SEESAW WORKOUT

Round 1

20 Jumping jacks
5 Dumbbell Front Squats

15 Jumping jacks
10 DB Front Squats

10 Jumping jacks
15 DB Front Squats

5 Jumping jacks
20 DB Front Squats

Round 2

20 Skater jumps
5 Bent over row (dumbbells in both hands)

15 Skater jumps
10 Bent over rows

10 Skater jumps
15 Bent over rows

5 Skater jumps
20 Bent over rows

Round 3

20 sit-ups
6 russian twists

15 sit-ups
10 russian twists

10 sit-ups
16 russian twists

5 sit-ups
20 russian twists


DAY 4

RUN DAY

Brisk five-minute warmup walk.

Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.


DAY 5

WARM-UP

Repeat 3x:

2 minutes on treadmill
10 squats
20 mountain climbers
30 alternating V-ups (right arm to left leg/left arm to right leg)

WORKOUT:

40 minute time cap:

Repeat as many times as possible:

3 minute row
20 alternating lunges

3 minutes on elliptical
10 push-ups (focus on good form on toes or knees)

3 minute climb on treadmill with incline (choose an incline that will be challenging but do-able)
10 burpees

50 jump ropes
30 air squats

Road to Race: Week 1 Training Program

Your focus for the first few weeks of your training will be Conditioning & Endurance.

This is where we get a baseline of full body conditioning built so your body can get used to running longer. This is also where do the very start of your run training!

The workouts this week will typically be on the longer side. If you find they take longer than the time you have available, set a time cap for yourself and go as far as you can before hitting that cap. As for the run training, you'll only be doing that for 20 minutes at a time this week, so be sure to allow at least that much time. No cutting the run training short!

Below you will find five days of workouts/run training/ Day 1, 3 & 5 are workouts. Day 2 & 4 are run training. Schedule them however you think would work best for your week. If possible, try to split up your rest days so you aren't doing five days of training and two rest days. 

DAY 1

WARM-UP:

5 minute brisk walk on treadmill or outside

The rest of your full body warm-up will take place during your Benchmarks test.

Part 1: Benchmarks (about 15 minutes)

Use Benchmarks Google doc to see exercises and fill in results for all exercises. We'll revisit this each month.

Part 2: Countdown Chipper

100 wide stance sumo squats
100 jump ropes (or 50 double unders)
80 mountain climbers (go wide for an extra challenge)
80 jump ropes (or 40 double unders)
60 alternating dumbbell lunges (dumbbells at sides)
60 jump ropes (or 30 double unders)
40 push presses (barbell or dumbbell)
40 jump ropes (or 20 double unders)
20 power cleans (barbell)
20 jump ropes (or 10 double unders)

Finisher: 50 sit-ups


DAY 2

RUN DAY

Brisk five-minute warmup walk.

Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.


DAY 3

WARM-UP:

3 rounds of -

20 air squats
20 mountain climbers
20 lateral lunges

Workout:

Try to get through this workout with minimal rest. Do rest where you need to but keep it as short as possible. We're working on building your strength and endurance. I don't know how long this will take you to complete, so if it goes long and you have time to complete it, go for it. If you have a time limit, set a time cap and end at that cap.

For the back squats, start fairly light but add weight for every set.

20 back squats
20 push-ups
20 step-ups
20 V-ups


14 back squats
14 push-ups
14 step-ups
14 V-ups

10 back squats
10 push-ups
10 step-ups
10 V-ups

4 back squats
4 push-ups
4 step-ups
4 V-ups


DAY 4

RUN DAY

Brisk five-minute warmup walk.

Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.


DAY 5

WARM-UP

5 min on treadmill or elliptical

5 min AMRAP:

5 inchworm push-ups
10 alternating lateral lunges
15 jumping jacks
20 bicycle crunches

WORKOUT 

10 min AMRAP

Buy in: 500 meter row

Then:

10 plank rows
10 dumbbell bench presses
10 lateral bench step overs

8 min AMRAP

Buy in: 400 meter row

Then:

10 dumbbell push presses
10 hanging knee tucks (or V ups)
10 squat jumps

6 min AMRAP

Buy in: 200 meter row

Then:

10 kettlebell deadlifts
10 kettlebell goblet squats
10 kettlebell swings

4 min AMRAP

Buy in: 100 meter row

Then:

20 sit-ups
20 dumbbell Russian twists

2 min AMRAP

Max effort burpee step-ups!

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