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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!

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