SUNDAY - Rest
MONDAY - Base Run + Drills
6 mi.@ base pace
stiff-legged run 20 seconds
running no arms 20 seconds
TUESDAY - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x2K @ half marathon pace, 90-second active recovery
1x1 mi.@ 10K pace, 90-second active recovery
1x1K @ 5K pace, 90-second active recovery
1 mi. cool-down @ active recovery pace
WEDNESDAY - Resistance Workout
2x15 straight-leg hip extension w/exercise ball
2x15 squats w/exercise ball
2x15 lumbar bridging w/exercise ball
2x15 lumbar bridging w/alternate leg
2x15 lumbar bridging w/hip abduction using elastic band
2x15 side-lying hip resistance w/elastic band
2x15 sidestep knee resistance w/elastic band
THURSDAY - Tempo Run @ Half-Marathon Pace
1 mi.@ warm-up @ recovery pace
2 mi.@ half marathon pace
1 mi.@ cool-down @ recovery pace
FRIDAY - Rest
SATURDAY - Marathon Peak Race
St. George Marathon
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