Friday, March 18, 2011

Day 14

Warmup: Normal jog an stretches.

Workout: Longrun day! Try to go double what you were able to run on Wednesday.

Post Workout: Just stretch and do core+abs. That's it for today!

Thursday, March 17, 2011

Day 13

Warm Up: The usual. Make sure to stretch the quads and hamstrings well today.

Workout: Hill day! Find a hill somewhere, whether its a trail or if you really need to, on a secluded road. Mark 1 spot at the bottom of the hill, another 150 meters up, and another 50 more meters up. Start at the lower cone and run to the top cone. Jog down 50 meters to the second cone, then spring back up. Jog back down to the bottom cone. This is 1 rep, do 10. Make sure you're running as hard as you can during the running parts. The downhill parts are a nice easy jog for recovery, so don't overdo it.

Post Workout: Run a nice easy mile. Once you're done, stretch again and do core + abs. Ice up anything that feels stiff, since this was hard on your quads.

Day 12

Warm Up: Normal warmup. Stretch

Workout: Long run! Just go for 35 minutes today, nothing too bad.

Post Workout: Core and abs. Take extra time to stretch, especially since it was a longrun. Drink fluids!

Tuesday, March 15, 2011

Day 11

Warm Up: Just the normal workout; jog a little bit and do ins and outs. Stretch up those legs.


  •  6x 55 meter sprint
  • 6x 30 meter sprint
  • 6x Flying 120's (800 meter pace)
  • Lifting, if you have access to weights:
    • Bench press 3x5
    • Pull ups 4x5
    • Dead Lifts 3x5
    • Dips 2x15

Post Workout: Just do some dynamic stretching, nothing too bad today. Ice up and get ready for tomorrow!

Monday, March 14, 2011

Day 10

Warm Up: Standard warmup; run a little and stretch it out.

Workout: It's cruise mile day! Try to do the same amount you did last time, maybe speed them up a few seconds. Remember, you should be getting faster after each mile!

Post Workout: Do a nice and easy 1-2 mile jog to work out any kinks. Stretch out, and do core & abs.

Saturday, March 12, 2011

Day 9

Warm Up: No warm up is really needed today, just make sure you stretch out those legs!

Workout: Long run day! Try to run for at least 50 minutes. Go for a nice, easy pace. That's it!

Post Workout: Just stretch those muscles. It's been a long week, and your legs have earned their break for tomorrow! Enjoy the day off.

Friday, March 11, 2011

Day 8

Warm Up: 4 ins and outs. Stretch muscles, and then do a nice and easy 4-5 minute jog.

Workout: Today we're doing hills! Find a road that is uphill for around 200 meters. Sprint up hard and then jog down. Do this 8 times, +-1 depending on the length and steepness of the road you're running on. Feel free to substitute the road for hills or trails; whichever is easier.

Post Workout: Take another 4-5 minute easy jog. Make sure you stretch and ice, since this workout is very intensive on your quads. Good news! Tomorrow is going to be pretty easy :)

Note: When going up hills, it helps to shorten up your strides.