Wednesday, November 5, 2014

Week six end of phase 1

We have now reached the end of phase one. Each phase has 6 weeks to it. This first phase has been about building a base and being consistent.  How have you improved in these last six weeks?

Day 1
30 minute 60% pace.
Core workout
3 sets of 3 of your favorite workouts

Day 2
3 x 800's
Core workout
15 mountain climbers
20 push-ups
20 sit-ups 3 sets

Day 3
30 minute fun run
Core Workout
30 medicine balls
30 bicycles 3 sets

Day 4
Light run total mileage
Core Workout
10 right side crunches
10 left side crunches
30 flutter kicks 3 sets

Day 5
Race! or Time your mile to see how you've improved and prepare for phase 2
Core Workout
10 push-ups
10 sit-ups 2 sets

Day 6 
Long recovery run
Core Workout
30 bicycles
30 medicine balls
10 burpees 2 sets

Day 7
Rest and recover

You can change the race day to any day that suits you, I chose to put it on day 5 so that you have a recovery run the next day instead of having it off. What do you prefer? Let me know in the comments.

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