Potential Pt #1 – The Backwards Man

These runs mean run fast and hard! Here is a cool little article on running backwards: Benefits of Running Backwards

Form on running backwards: Make sure you have a straight line to run on to make it easier. Start at moderate speed and then quickly build up to desired speed.  Runner should be facing forward (not looking over shoulders) and leaning upper body forward over feet to prevent falling backwards.  If you’re unfamiliar running like this with speed, warm up by trying it slow for about 20 meters, then repeat until comfortable and get going on the PT!

Stretch

Run 800 meters (.5 miles)
Run 400 meters backwards (.25 miles)
Run 800 meters
Run 400 meters backwards

Sit ups – 2 × 40

Flutter kicks 2 × 30

Plank 2 x 1 minute

Double Crunches 2×35 Reverse Crunches 2×20 (Example)

Side Bridge 2 x 1 minute

Stretch

-K

Potential PT #2 – Half Marathon Training

I want to reiterate the reason for why I’m posting 2 different distances for the run today.  Also I love the workout The Backwards Man!  Really good workout for training on overall speed and leg strength, and it’s also fun.  So enjoy the PT’s today!

Since this is week 6 of the Half Marathon Training coupled with all the other exercises we have been doing with MidwestFit, it is generally suggested that during the 6th week of any intense training program (especially for beginners to exercise, or not as advanced runners such as myself) that exercises be tapered down to avoid the possibilities of overtraining and stress fractures (from the high number of miles placed upon the body, joints, and bones) that have the potential to occur.

So this week the running days or running exercises I post will have 2 options, I personally will be running the lower number of miles that I post; however, for the sure to be more advanced runners out there, the higher number of miles I post would be the regular program for the Half Marathon Training.  Then next week the program will pick back up!

Stretch

Run 2-4 miles

Stretch

- Ben