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.

Thursday, March 10, 2011

Day 7

Warm Up: Only stretches today. We're going to focus on body weight training today, so this workout can be done completely indoors.

Workout: Today we learn about a little something I like to call AMRAPs. This is probably the most painful acronym you will ever see, standing for As Many Reps As Possible. So, one rep is: 5 jump up push ups, 10 normal push ups, 15 squats. 20 minutes straight of this.

Post Workout: Take your time and really stretch it out today. Ice up those sore arm muscles! Tomorrow is going to be a quality running workout.

Wednesday, March 9, 2011

Day 6

Warm Up: Run 4 ins and outs (check previous post if you don't know what these are). Stretches.

Workout: Today we're just going on a nice and easy longrun. So, go for 40 minutes or so at a comfortable pace. It should help work out any kinks from yesterday.

Post Workout: Core and abs, stretch. Ice up whatever is sore, and get ready for tomorrow!

Tuesday, March 8, 2011

Day 5

Warm Up: Jog 600 meters. 2 ins & outs (sprint 100, walk 100). Stretches.

Workout: Today we're going to work on speedwork in the form of a ladder. Do the following:

  1. 2x 200m ~35 seconds, 45 seconds rest between each
  2. 2x 400m ~78 seconds, 45 seconds rest between each
  3. 1x 800m ~160 seconds, 60 seconds rest
  4. 1x 1000m -Same pace as 800m, 90 seconds rest
  5. 1x 600m -Same pace as 800m, 60 seconds rest
  6. 1x 400m -Same pace as original 400, 45 seconds rest
  7. 1x 200m  -AFAP (as fast as possible)
Post Workout: For a cooldown, go on a 1.5 mile job at a comfortable pace. Do the same stretches as before. No core and abs today, enjoy the break :)

Today was a tough day, no way around it. But speedwork will remind you that your goal as a runner is to go fast

Monday, March 7, 2011

Day 4

Hey everyone, hopefully you enjoyed your 2 day break. Things are going to get a little tougher from here on out! Without further adieu, here's today's workout:

Warm Up: Jog 150 meters, walk 50 meters. Do this 8 times. Throw in stretches that you need, including calf stretches, IT band stretches, hip range of motion stretches, and hamstring stretches.

Workout: Cruise Miles! So, what exactly are cruise miles? Well, what you do is run 1 mile at a time. Lets say you start with a pace of 7:30. Run that mile, then take a 60 second break. Run the next mile 10 seconds faster, so 7:20. Continue this, taking a 60 second break in between each mile, and decreasing your time by 10-15 seconds each time. I ran 6 of these starting at 7:30. For beginners, try 4 starting at 7:30. As time progresses, we'll work our way down in starting times, and up in mileage.

Post-Workout: Do the same stretches you performed before. Core exercises for 45 seconds, and ab exercises for 60. Core and abs helps a lot in maintaining your form once you become fatigued. During a race, people with poor core and abs tend to bend forward/backward, which in turn makes the legs have to work harder.

If you're feeling sore after, ice down your muscles with an ice pack. This draws blood to the area and helps heal muscle faster. That's it for today!

Saturday, March 5, 2011

Day 2-3

Take Saturday and Sunday off. Your muscles will need this time to rebuild after Friday's workout if you haven't been active in a while. Make sure you get sleep! Muscle and bone remodeling occurs while sleeping. So, no sleep = no fitness progress

Friday, March 4, 2011

Day 1

Warm Up: Jog 400 meters. Dynamic stretching: toe touches, quad stretch, IT band stretch, marches.

Workout: 45 minute easy run on a trail through the woods. Nothing too hard, just a nice longrun for today to get you back into shape. Run at a pace that you are able to converse with your running partner without being too out of breath.

Post Workout: Dynamic stretching same as above. Core and abs: 45 seconds in plank position, 5 sets. 60 seconds doing ab exercise, 5 sets.

A great snack to eat after a workout is a peanut butter and jelly sandwich along with chocolate milk. This "meal" contains the correct ratio of carbs to protein to aid in recovery.

Specifics on the stretches and ab/core activities will be explained in a post tomorrow.  Good job completing Day 1 of the workout!

Thursday, March 3, 2011

Workouts Start Tomorrow

Ok guys so it's time to get ready! Workouts start tomorrow. They'll probably be posted around 6ish so you can either do them after dinner (night runs are fun!) or early the next day. Workouts go daily from Monday to Saturday, although I may give some Saturdays off depending on how tough the week was. Just follow what you read, and you should be running great in no time!