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!
Showing posts with label Longrun. Show all posts
Showing posts with label Longrun. Show all posts
Friday, March 18, 2011
Thursday, March 17, 2011
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!
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!
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.
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.
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!
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!
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!
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!
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