"Up Hill Intervals"
Begin with 5 minute warm-up of your choice
Use the treadmill on the Manual setting and alternate minutes of up hill (20% incline) with 1 minute recovery periods with no incline at all. Repeat at any speed you like for a total of 8 sets. If you have trouble with the incline or are afraid of falling back I would rather have you decrease the incline than hold on with your hands.
Week 9: Monday, September 5th
"The Combo Workout"
As this competition begins to wind down I want you to push harder to ensure you do not plateau. I want you to take any two workouts from the any of the previous weeks and perform them back to back. I encourage you to diversify your workouts and not simply pick tow running exercises.
Begin with 5 minute warm-up of your choice
Week 8: Monday, August 29th
"3.1 Miles (5k) in Less Time than Last Month II"
Begin with 5 minute warm-up of your choice
The goal here is simple, to beat your Week 3 time on more challenging terrain. Use the Random setting Level 3 on the treadmill and adjust the speed as you see fit. Be sure to cool down after you reach 3.1 miles and remember that the slower you start the faster you will have to finish.
Week 7: Monday, August 22nd
"Stairs"
Begin with a 5 minute warm-up of your choice
Find a stair case, ideally resembling the Y's main stairwell. Run up one flight and perform ten push-ups on the stairs making sure your thumbs keep your hands from sliding and your face from hitting the stairs. Repeat all the way up the stairs. Come down slowly only this time perform 10 dips at every flight. On your third trip up the stairs perform 10 sit and stand squats (exactly like they sound, sit on a low step slowly and then stand back up without moving your feet or allowing your knees to bend past your toes) at every flight. That is one circuit, repeat 2 more times from the beginning.
Week 6: Monday, August 15th
"The Up Hill Workout"
Begin with a 5 minute war-up of your choice
Treadmill, Random setting Level 15 for 10 minutes. You can set the speed as you see fit but once you find an appropriate speed try to stick with it during this very challenging leg workout.
Week 5: Monday, August 8th
"The Volume Workout"
Begin with a 5 minute war-up of your choice
Chin -ups as many as you can do in 3 minutes. I recommend not going to failure on your first attempt, and then perform 1 every 10 to 20 seconds.
Push-ups as many as you can do in one set. Grab a plastic cup and make sure you touch the cup with your sternum and then come all the way up. You are done when you can no longer keep good form or can't get down or up all the way.
Leg Presses as much weight as you can lift with good form for 10 reps. I recommend starting off conservatively and then adding weight as your confidence grows taking up to 5 minutes between sets. You are done when you can no longer complete 10 reps.
These are all demanding exercises that will take a toll on your body so take your time warming up and spend plenty of time stretching after the workout and the next day as well.
Week 4: Monday, August 1st
"1:2 Sprint Intervals"
Begin with a 5 minute warm-up of your choice
3 sets of 1 minute sprints on the Treadmill manual setting with 1.0 incline at the fasted speed you feel safe traveling for 1 minute then cool down for 2 minutes. After you have done that 3 times walk for 10 minutes or perform some active stretching and then repeat for 3 more sets. Adjust the speed as you see fit. Be sure to stretch out and if you feel you need a longer warm-up in order to give your best effort, than take as long as you need.
Week 3: Monday, July 25th
"3.1 Miles (5k) in Less Time than Last Month"
Begin with 5 minute warm-up of your choice
The goal here is simple, to outrun yourself. I have posted your times from the last time we timed your 3.1 mile run. Use the Manual setting on the treadmill and adjust the speed as you see fit. Be sure to cool down after you reach 3.1 miles and remember that the slower you start the faster you will have to finish.
Jim Avg. speed 9.0
Chris 27.57 Avg. speed 6.8
Damon 24.28 Avg. speed 7.9
Week 2: Monday, July 18th
"2 Miles the Hard Way"
Begin with 5 minute warm-up of your choice
Once you are warmed up set the treadmill for 7.0 MPH.
Every 1/4 mile perform 20 repetitions of one exercise and then return to your run.
You will end up going through the circuit a total of two times.
1st set Push-ups
2nd set Rebound Jumps
3rd set Reverse Push-ups
4th set Kick Outs
Cool down for 2 minutes once you have done 2 miles and 2 full circuits and then stretch out.
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Week 1: Monday, July 11th
Week 1: Monday, July 11th
"The 10 Minute Sprint"
5 minute warm-up of your choice and then a 10 minute run.
If you are using a pedometer GPS or treadmill, try to get as far as you can in ten minutes. Short term goal is 1.25 miles and your long term goal should be 1.5 miles.
If using the treadmill I encourage you to start off at 5 MPH and then increase the speed by 0.5 MPH each 30 seconds until you get to 7 - 8 MPH at which point I would like you to stay there until your 8th minute at which point you should once again increase the speed by 0.5 MPH every 30 seconds until you are done. Be sure to cool down and stretch after.
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