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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

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