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.

Week 5 Consistency is the key

How is your training going? This week be sure to focus on consistency. Its through consistency that your body becomes accustomed to the workouts that you do each day. Which helps you to reach your goals.

Day 1
30 minute run. If you complete your mileage before the 30 minutes are up then walk the rest of the time.
Core Workout
3 sets of 15 of your choice of exercises.

Day 2
Pyramid run 3,2,1,2 complete mileage
Core Workout
1 minute bridge
30 bicycles 2 sets

Day 3
60% run for total mileage
Core workout
20 push-ups
20 crunches
20 flutter kicks 3 sets

Day 4
Hill Run
Core Workout
20 medicine balls
20 Mountain climbers 3 sets

Day 5
Total mileage
Core Workout
1 minute bridge
15 burpees
20 crunches 3 sets

Day 6
Light Run
Core Workout
15 push-ups
6  right side crunches
6 left side crunches 3 sets

Day 7
Rest and Recover

Week 4 Progression, making strides to reaching the goal

How is everyone's running going?  How has setting a goal been beneficial for you? So for those of you that are new to running now would be a good time to either increase your mileage by 1 mile or 5 minutes, depending on how you are feeling. This will help you progress and get closer to reaching your goals. You don't want to increase too quickly because we want to prevent injury, but if you can handle it this would be a good time to increase your running distance.
The important thing is to progress and to not get injured.
Here is this week's running schedule.

Day 1
 60% run for total mileage
Core Workout
15 Push-ups
15 Bicycles
15 Medicine Balls sets

Day 2
4 x 1 minute pick-ups
Complete mileage
Pick-ups is where you run at a faster pace for the allotted time.
Core Workout
30 Second bridge
30 crunches 3 sets

Day 3
Fun run on total mileage
Core Workout
15 Mountain climbers
15 Reverse crunches 3 sets

Day 4
70% run for 1/2 of mileage, complete mileage
Core Workout
15 Oblique crunches
15 Push-ups
30 Second bridge 3 sets

Day 5
Long sustained run
Core Workout
15 Crunches
15 Mountain climbers
15 Medicine Balls

Day 6
Light run
Core Workout
20 Push-ups
50 Crunches 2 sets

Day 7
Rest and Recover

Be sure to let me know how it goes!

Week 3 setting goals

As I was thinking about running and preparing for races, I thought about how important it is to have a long term goal. It is this goal that motivates us to go running every day and to push ourselves to progress. If you are a new runner it is important not to over push yourself. Without a long term goal people often go too hard too fast. However this is not the way running works. If you start out fast and hard you could get injured or give up after just a couple of days. This running program is intended to prevent injury and to keep you motivated. This is reaching for a long term goal and achieving it. If you follow this program you will get those results.

Day 1
Long Sustained Run
Core Workout
15 pushups
15 sit-ups 3 sets

Day 2
Pyramid run 3,2,1,1 complete total mileage
Core Workout
30 second bridge
10 v-ups
15 bicycles 3 sets

Day 3
Total mileage run
Core Workout
30 medicine balls
30 sit-ups 3 sets

Day 4
Hill run for total mileage
Core Workout
30 second mountain climbers
10 burpees 3 sets

Day 5
60 % run for total mileage
Core Workout
15 push-ups
15 crunches 3 sets

Day 6
Light Run
Core Workout
3 sets of 15 of your favorite exercizes

What's your running goal? Let me know in the comments and how your training is going

Week 2 building the base

How did week 1 go for you? I hope that its going great. As you keep at it you will reach your goals. The intensity is about the same this week, but phase 1 is all about building the base.

Day 1
Do a 60% run for total mileage.
Core workout
30 medicine balls
30 second bridge 2 sets

Day 2
2-800's 90 second recovery. Finish mileage
Core workout
25 bicycles
15 crunches
10 pushups 2 sets

Day 3
30 minute fun run
Core workout
10 v-ups
10 mountain climbers
30 sec bridge 2 sets

Day 4
Pyramid run 3,2,2
Core Workout
30 crunches
15 pushups 3 sets

Day 5
Long sustained run
Core Workout
30 second bridge
10 mountain climbers 2 sets

Day 6
Total mileage + 1
Core Workout
15 crunches
15 medicine balls
10 push-ups

Day 7
Recover relax and enjoy!

Let me know how it goes!

OTRA 4 phase 1.

The road to reaching your running goals is not easy, it requires sacrifice, diligence so this is a running schedule created by Alisha Farley, and modified by me to be more specific to an individual. This is the On the run America 4 phase training program. It can be adjusted to whatever your current mileage is.The important thing is to progress.
Day 1
Determine your fitness level. Time yourself running one mile as fast as you can. You will use this time for different percentage runs throughout this running schedule. After running this mile cool down with whatever your normal mileage is to complete your run.
To build your core do a set of 50 of your favorite core workout, or break it up into 5 different exercises.
Day 2
Do a 60% pace of your mile time for your normal mileage
For the core workout do 1 set of 50 sit-ups.
Day 3
Pyramid run: 3,2,1  The pyramid run is where you run for a set time fast, then you run the same amount of time slow, or at a comfortable pace, then you count down. For example 3 min fast 3 min slow, 2 min fast 2 min slow and down to 1. You can increase the pyramid to 4 or 5, or you can complete your workout with a cool down with the rest of your mileage.
Core workout: 50 bicycles
Day 4
Run your total mileage.
Core Workout: 20 v-ups, 10 sit-ups
Day 5
60% pace for total mileage.
Core:10 push-ups, 25 medicine balls
Day 6
Light run
Core: 50 sit-ups
Day 7
Rest and recover

I will be posting the workouts each week, let me know how you are improving in your running fitness!