12/31 4 miles slow & go

Run 4 miles of intervals. sprint for 30 sec. Jog for 1 minute and repeat . . . for 4 miles.

12/29 3 miler

Run 3 miles off-road.

12/28 Get back to it

Air Squats 50
Lunges 25
Jump Lunges 25
Side Straddle Hops 50
Push-Ups 50
Crunches 50
Do one set and time it.Rest the same amount of time and repeat . . . twice.

Put it all together 12/4

Run 4 miles in 30 min.

and

Air Squats 50
Lunges 25
Jump Lunges 25
Side Straddle Hops 50
Push-Ups 50
Crunches 50
Do one set and time it.Rest the same amount of time and repeat . . . twice.

Speed Work 12/03

This should get your heart pumping pretty fast.

 

Air Squats                 50

Lunges                      25

Jump Lunges             25

Side Straddle Hops   50
Push-Ups                  50
Crunches                   50

Do one set and time it.Rest the same amount of time and repeat . . . twice.

Still running 12/2

Let's keep on running this week.


Morning
6 more miles shoot for sub 48min.

Evening
200 each Push-ups and Sit-ups