Weekly Workouts 2/2-2/8
Links to Articles on Static vs. Dymamic Warm Ups
http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=1&em
http://www.pponline.co.uk/encyc/warm-up-activity.htm
Monday:
Distance Runners:
Warm-up
2.5mi (20 min) Moderate Run; Strength Workout
All Others:
Warm-Up
Resistance Runs 20 meters: 30 second rest x 10 reps
Tuesday:
Distance Runners:
Warm-up
4mi (40 min) Easy Run
All Others:
Warm-Up
Core throws x 15
Complete 5 sets of 5 reps of the following exercises:
Front Squat
Pull-Ups
Shoulder Press
Complete 3 sets of 12 reps of the following exercises:
Jump Squats
Unilateral Walking Lunge (weight in one hand for half the reps, then switch hands)
Wednesday (optional):
Distance Runners:
2.5mi (25 min) Easy Run
All others:
Warm-Up
Core
2 sets of 20 reps
Side Reaches
Wall Ball
Back Extensions
Thursday:
Distance Runners:
Warm-up
4mi (35 min) Repetition Workout
Strength Workout
All Others:
Warm-Up
Medball Core Twists: 60 seconds on/15 off
complete as many rounds as possible in 20 minutes of:
16 Walking Lunges
12 Push Press
9 choppers
Friday (optional)
Distance Runners:
2.5mi (25 min) Easy Run
All Others:
Warm-Up
Do the following intervals outside, or on a treadmill
1 minute on/1 minute off, 2 minutes on/ 2minutes off, 3 minutes on/3 minutes off, 4 minutes on/4 minutes off, 5 minutes on, 5 minutes off, 4 minutes on/4 minutes off....back down to 1 and 1.
Stay at a pace you can maintain through the entire interval.
Saturday (optional)
Distance Runners
Saturday OR Sunday:
4.5mi (45 min) Long Run
All Others:
Do the following intervals outside, or on a treadmill
40 seconds on, 20 seconds off for 12 reps
2x 15 reps of knees to elbows
Sunday (optional)
Distance Runners
Saturday OR Sunday:
4.5mi (45 min) Long Run
All Others Off
.