8/24/10 – Tuesday – Distance Run
Potential PT #1
Go for a nice distance run today. Whatever mileage is good for you but try and stay within or above the range we have given. If you have never ran this far then DON’T. Be smart and know what you can and cannot do. If you have had any problems with distance runs in the past then substitute this run with another type of cardio (i.e. 45 minutes to 1 hour of biking or on the elliptical)
Warm up, Stretch
Run 5 – 7 miles
Cool down, stretch
Abs:
Flutter kicks 40 x 2
Sit ups 35 x 2
Double crunches 40 x 2
Leg lifts 40 x 2
Plank 1.5 minutes (both sides and regular plank)
-K
Potential PT #2
Interval Training to increase some cardiovascular performance today. I am actually going to be playing some basketball today so if you can get a group of buddies to go play full court basketball, soccer, or another high endurance sport that requires stopping and going at fast paces alot then go for it! Be safe and warm up and stretch properly before AND after.
If you don’t have enough time to play a sport today here you go
Stretch
3 rounds of:
Run 400 meters (.25 miles)
Walk or jog 200 meters (A slow jog is best)
Run 800 meters (.5 miles)
Walk or Jog 400 meters
Stretch
- Ben
Tags: cardio, endurance, Exercise, exercise blog, Fitness, fitness blog, health, midwestfit, midwestfit.com, running, strength
What do you do for warm ups and stretch?
We are going to try and get some stretches posted somewhere soon, for now I would take a look at the site I have posted below. It is from Runner’s World and looks to be a pretty good stretching routine.
As for warming up, everyone does it differently, but you really want to get the blood flowing for 3 to 5 minutes (roughly) before you do any sort of activity. Some people will jog (.5 to 1 mile lightly, for example) others like to do jumping jacks or jump rope, etc. Sometimes when I am at the gym I will ride the stationary bike for 10 to 15 minutes at an easy pace before I stretch. Whatever you choose to do, just do not over exert yourself. Remember, you are just trying to get the blood flowing for a bit.
Runner’s World Stretching Routine: http://www.runnersworld.com/article/0,7120,s6-238-263–11461-1-1X2-3,00.html
A 5-7 mile jog is a bit steep for some of us. I find it very helpful that a less strenuous alternative AND advice was given. I just want to say great job on the site guys and thanks a lot.
Joe,
Thank you for your comment and for checking out our site. I realize the 5-7 mile runs can be too far for some people. Just a year ago I was only able to run roughly 2 miles. We are working on getting something out there for beginners to look at who are maybe trying to build their running distances. As for today’s workout, either run a shorter distance (2 to 3 miles) or try and go for 5 miles but substitute some of those miles with walking (if necessary you could even do that with a 2, 3, or 4 miler). This will take longer but you will still burn calories walking those miles. You could also substitute the time for a different exercise like biking or riding an elliptical. Just make sure you go for an extended period of time (or whatever you are capable of) since today is mainly focused on cardio. We cannot customize to each individual as we do not know everyone’s personal needs so we suggest you tailor our workouts to your specific level. If you want, this page provides a program to improve your running. It starts around the 4 mile range but it can be cut down and you can base the weekly increases off what is in that plan. This is the same program I followed when I was barely running 2 or 3 miles and it got me up to running my first races and actually to the point of really enjoying a good long run. If you have any more questions, I suggest you send us an e-mail at MidwestFit@gmail.com and we can try and answer more specifically and as best we can. Thank you and hope you continue to enjoy the site.
We are going to try and get some stretches posted somewhere soon, for now I would take a look at the site I have posted below. It is from Runner’s World and looks to be a pretty good stretching routine.
As for warming up, everyone does it differently, but you really want to get the blood flowing for 3 to 5 minutes (roughly) before you do any sort of activity. Some people will jog (.5 to 1 mile lightly, for example) others like to do jumping jacks or jump rope, etc. Sometimes when I am at the gym I will ride the stationary bike for 10 to 15 minutes at an easy pace before I stretch. Whatever you choose to do, just do not over exert yourself. Remember, you are just trying to get the blood flowing for a bit.
Runner’s World Stretching Routine: http://www.runnersworld.com/article/0,7120,s6-238-263–11461-1-1X2-3,00.html
Joe,
Thank you for your comment and for checking out our site. I realize the 5-7 mile runs can be too far for some people. Just a year ago I was only able to run roughly 2 miles. We are working on getting something out there for beginners to look at who are maybe trying to build their running distances. As for today’s workout, either run a shorter distance (2 to 3 miles) or try and go for 5 miles but substitute some of those miles with walking (if necessary you could even do that with a 2, 3, or 4 miler). This will take longer but you will still burn calories walking those miles. You could also substitute the time for a different exercise like biking or riding an elliptical. Just make sure you go for an extended period of time (or whatever you are capable of) since today is mainly focused on cardio. We cannot customize to each individual as we do not know everyone’s personal needs so we suggest you tailor our workouts to your specific level. If you want, this page provides a program to improve your running. It starts around the 4 mile range but it can be cut down and you can base the weekly increases off what is in that plan. This is the same program I followed when I was barely running 2 or 3 miles and it got me up to running my first races and actually to the point of really enjoying a good long run. If you have any more questions, I suggest you send us an e-mail at MidwestFit@gmail.com and we can try and answer more specifically and as best we can. Thank you and hope you continue to enjoy the site.