Free Interval Training That Can Help You On Race Day

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I’ve been getting back into running these days. I’ve been thinking about training for my first marathon! The first time I trained for a marathon I made it to mile 16 and got injured. I took a year off from running and still felt pain going up and down the stairs and sometime even when doing rowing exercises. It was brutal. Needless to say, this time around I’ve been training more conservatively. Also, been incorperating cross-training 2 days a week.

Yesterday, I went out for my first “long” run of 6 miles. During this run I shaved off about a min from my regular run time and I felt great. I didn’t feel like I was pushing it too hard and I felt that I had kept good running form the entire time. I felt like a completely different runner.

I honestly think that cross training has changed the running game for me. Cross training increases stroke volume making your heart more efficient, increases your tolerance to latic acid build up, and helps strengthen weak areas to help improve your running form. Plus, as much as I love running I just don’t have time to run 5 days a week, get to work on time, maintain social life and have me time.

I’m sure you can relate.

If you looking to run about 3-4 days a week and spend 2 days in the gym. I’ve got the plan for you! With this training is flexible (because life happens) as long as you have a rest day after your long run you will be golden. Feel free to mix and match the routine. If you need to you can run 2 days in a row or have gym days back to back. This plan is very conservative for this very reason. Sometimes its going to be perfect running weather outside and some days are going to be terrible. A good training plan is a flexible training plan.

Also, you’ll notice I included yoga into the plan. Too often runners do not stretch enough. If you are not a yogi I recommend foam rolling for at least 20-30 minutes. This is easy. Rollers are in expensive ( about $15). You can do this while watching your favorite Netflix show.

Free 3 Month Running and Cross training program:

Monday: Run

Tuesday: CrossTrain A : 60 mins ish, (5 min warm up, 15 mins tredmill, *1min rest, 15 mins rowing, *1min rest, 15 mins circuit training *1min rest, 5 min cool down)

Wednesday: Run

Thursday: CrossTrain B: 60 mins ish, (5 min warm up, 15 mins tredmill, *1min rest, 15 mins rowing, *1min rest, 15 mins circuit training *1min rest, 5 min cool down)

Friday: Run or optional rest/ yoga day

Saturday: Long Run

Sunday: Rest

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Weekly mileage not including Treadmill workout during circuit training***

Pre running week 1 : 0 miles ( no running yet 2-3 times cross-training)

Pre running week 2: 0 miles (no running yet, 2-3 times a week cross-training)

Week 1 milage: 5 miles ( 1 mile short run + 1 miles short run + 1 mile short run + 2 miles long run)

Week 2 milage: 6 miles (1 mile short run + 2 mile short run+ Rest/ Yoga day + 3 miles on long run)

Week 3 milage: 8 miles ( 1 mile short run + 2 miles short run + 1 mile short run + 4 miles long run)

Week 4 milage: 9 miles (2 mile short run + 2 mile short run+ Rest/ Yoga day + 5 miles on long run)

Week 5 milage: 11.5 miles ( 2 mile short run + 2 miles short run + 2 mile short run + 5.5 miles long run)

Week 6 milage: 12 miles (3 mile short run + 3 mile short run+ Rest/ Yoga day + 6 miles on long run)

Week 7 milage: 15.5 miles ( 3 mile short run + 3 miles short run + 3 mile short run + 6.5 miles long run)

Week 8 milage: 16 miles (4 mile short run + 4 mile short run+ Rest / Yoga day + 8 miles on long run)

Week 9 milage: 18.5 miles ( 3 mile short run + 3 miles short run + 4 mile short run + 8.5 miles long run)

Week 10 milage: 19 miles (5 mile short run + 5 mile short run+ Rest / Yoga day + 9 miles on long run)

Weekly circuit training

Alternate between crosstrain workouts A and B during your week

Cross-training day A

Treadmill :

3 min warm up walk, no incline

run .25 miles at fast pace (talking is difficult) @ 1% incline walk .15 miles

run .25 miles at fast pace @ 1%walk .15miles

run .25 miles at fast pace and add .2 @ 1% incline walk .15 miles

run .25 miles at fast pace and add .4 @ 1% incline walk .15miles

2 minute cool down walk, no incline

Row:

400meter row

25 squats

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400meter row

25 squats

400meter row

25 squats

400meter row

25 squats

Gym:

Tabata: 20 secs on 10 secs off

Tabata 1: push ups, kettle bell deadlifts, bridging, burpees (2 rounds)

Tabata 2: plank jacks, lunges (right), lunges (left), kettle bell swings (2 rounds)

Tabata 3: flutter kicks, dumbell tricep kickbacks (right), dumbell tricep kick back (left), dumbbell flies (2 rounds)

Cross-training day B

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Treadmill :

3 min walking warm up, no incline

run at fast past (talking is difficult) @ 1% for 2mins, incline walk for 30 secs

run at fast pace add .5 @ 1% for 2mins, incline walk for 30 secs

run at faster pace add .8 @ 1% for 2mins, incline walk for 30 secs

run at original fast pace @ 1% for 2mins, incline walk for 30 secs

run fast pace add .5 @ 1% for 2mins, incline walk for 30 secs

run at fast pace add .8 @ 1% for 2mins, incline walk for 30 secs

Row:

500meter row

30 sec plank

500meter row

30sec plank

500meter row

30 sec plank

500meter row

30secplank

Gym:

5 rounds

20 alternating bicep curls

15 squat jumps

12 dumbbell upright rows

10 wide mountain climbers

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I designed this plan to be simple, quick and far from rigid. After all, variety is the spice of life! Always listen to your body and have fun! Life is too short to be chained to a miserable workout plan.

If you are looking for variety and more cross training workouts, please message me through my website for details on individual coaching programs!