Stretch/Warm Up

Run 800 Meters 3-5 Times – Each run should be fast and at a high intensity

Abs/Core:

Flutter Kicks – 50 (4-counts)
Plank 1 Minute
Flutter Kicks – 40 (4-counts)
Plank 45 Seconds
Flutter Kicks – 30 (4-counts)
Plank 30 seconds

Stretch

Stretch/Warm Up

Run 800 Meters 3-5 Times – Each run should be fast and at a high intensity

Abs/Core:

Flutter Kicks – 50 (4-counts)
Plank 1 Minute
Flutter Kicks – 40 (4-counts)
Plank 45 Seconds
Flutter Kicks – 30 (4-counts)
Plank 30 seconds

Stretch

Potential PT #1 – 800 Run

Stretch/Warm Up

Run 800 Meters 3-5 Times – Each run should be fast and at a high intensity

Abs/Core:

Flutter Kicks – 50 (4-counts)
Plank 1 Minute
Flutter Kicks – 40 (4-counts)
Plank 45 Seconds
Flutter Kicks – 30 (4-counts)
Plank 30 seconds

Stretch

- Ben

Potential PT #2 – Bike 800′s

Stretch/Warm Up

Bike 800 Meters with HIGH Resistance 6-8 times.
Rest 2-3 Minutes between sets

Abs/Core:

Side Plank w/ Hip Raises 2 x 25 (each side)

Lean Back Feet Raise 2 x 30 seconds

Kettlebell Half Get Ups 2 x 15 (each side) (can also use a dumbbell)

Bicycle Crunches 2 x 40 (count: 1,1,2,2,3,3..etc.)

Stretch

- K

Potential PT #1 – Tempo Run

Warm Up

Stretch

Tempo Run (High Intensity) 25-30 minutes

Cool Down

Stretch

-Ben

Potential PT #2 – Yasso 800′s

A great training tool for any race is something Bart Yasso (legendary runner) created to train for his marathons: Yasso 800′s. This website has a article describing the Yasso 800′s and how to do them. If you are training for a race, I suggest throwing them into your training plan, Bart has run some pretty heavy duty marathons and he knows his stuff.

Yasso 800′s

Also, here is good little article on Bart Yasso–Click Here 

-K

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Potential PT #1 – 800′s

Stretch

Complete 4 rounds of:

Run 800 meters
Perform the PT of the week Explosive Countdown, but only perform Round 5 (5 repetitions)

Stretch

- Ben

Potential PT #2

This workout is more to burn fat than anything.

Row 20 min. (Will need a gym row machine)

Bike 30 min.

Hanging Leg Raise 10 x 5
Double Crunch 30 x 3
Lying Leg Raise 30 x 3
Exercise Ball Crunch 30 x 3

-K

Potential PT #1 – Yasso 800′s

Last week K posted a great article on Yasso 800′s under our running/endurance section which has thus inspired my workout for today.  It’s a really good article on the benefits of interval training so check it out if you have some time!  Also read up on our new running consultant Myles, the guy knows the deal when it comes to running!

Stretch

Run 800 meters (.5 miles)
- Repeat 2 – 10 times depending how far along you are with your running program or how much of a workout you want to get today. (Remember: Lightly jog between the 800 meter runs, so you never stop running. This will add to the difficulty tremendously so do not be discouraged if you cannot complete 10, as 10 is very difficult)

Abs:  Flutter kicks 35 x 2     Sit ups 40 x 2      Bridge/Plank 1 minute     Crunches legs in air 50

Stretch

- Ben

Potential PT #2:

Tempo Run: 35 minute run at an uncomfortable pace (but sustainable)

Ball Twist 15 x 2
Ball Sit ups 35 x 2 (Go slow, concentrate on “rolling” your abs, not lifting them)
Ball Roll 20 x 2
Ball Bridge 10 x 3 (Description)
Bridge w/ Heal Dig 10 x 3 (Description)

For ball twist and ball roll descriptions look here http://exercise.about.com/cs/abs/l/bl_core.htm

-K

A great training tool for any race is something Bart Yasso (legendary runner) created to train for his marathons: Yasso 800′s. This website has a article describing the Yasso 800′s and how to do them. If you are training for a race, I suggest throwing them into your training plan, Bart has run some pretty heavy duty marathons and he knows his stuff.

Yasso 800′s

Also, here is good little article on Bart Yasso–Click Here 

-K