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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. 



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



Brisk five-minute warmup walk.

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



3 rounds of -

20 air squats
20 mountain climbers
20 lateral lunges


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



Brisk five-minute warmup walk.

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



5 min on treadmill or elliptical

5 min AMRAP:

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


10 min AMRAP

Buy in: 500 meter row


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

8 min AMRAP

Buy in: 400 meter row


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

6 min AMRAP

Buy in: 200 meter row


10 kettlebell deadlifts
10 kettlebell goblet squats
10 kettlebell swings

4 min AMRAP

Buy in: 100 meter row


20 sit-ups
20 dumbbell Russian twists

2 min AMRAP

Max effort burpee step-ups!

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