Week 1: Monday – 2 mile run & 25 min. cross train, Tuesday 25 min. cross train, Wednesday – 1 mile run for speed & 2 mile easy run, Thursday – 25 min. cross train, Friday – 2 mile run & 25 min cross train, Saturday – Free day, Sunday - Rest Week 2: Monday – 2 mile run & 25 min. cross train, Tuesday 25 min. cross train, Wednesday – 1 mile run for speed & 2 mile easy run, Thursday – 25 min. cross train, Friday – 2 mile run & 25 min cross train, Saturday – Free day, Sunday - Rest Week 3 Monday – 2.5 mile run & 25 min. cross train, Tuesday 30 min. cross train, Wednesday – 1 mile run for speed & 2.5 mile easy run, Thursday – 30 min. cross train, Friday – 2.5 mile run & 25 min cross train, Saturday – Free day, Sunday - Rest Week 4 Monday – 3 mile run & 25 min. cross train, Tuesday 30 min. cross train, Wednesday – 1 mile run for speed & 3 mile easy run, Thursday – 30 min. cross train, Friday – 3 mile run & 25 min cross train, Saturday – Free day, Sunday - Rest Week 5: Monday – 3.5 mile run & 25 min. cross train, Tuesday 40 min. cross train, Wednesday – 1 mile run for speed & 3.5 mile easy run, Thursday – 40 min. cross train, Friday – 3.5 mile run & 25 min cross train, Saturday – Free day, Sunday - Rest Week 6 Monday – 4 mile run & 25 min. cross train, Tuesday 40 min. cross train, Wednesday – 1 mile run for speed & 4 mile easy run, Thursday – 40 min. cross train, Friday – 4 mile run & 25 min cross train, Saturday – Free day, Sunday - Rest Week 7 Monday – 4.5 mile run & 25 min. cross train, Tuesday 45 min. cross train, Wednesday – 1 mile run for speed & 4.5 mile easy run, Thursday – 45 min. cross train, Friday – 4.5 mile run & 25 min cross train, Saturday – Free day, Sunday - Rest Week 8 Monday – 5 mile run & 25 min. cross train, Tuesday 45 min. cross train, Wednesday – 1 mile run for speed & 5 mile easy run, Thursday – 45 min. cross train, Friday – 5 mile run & 25 min cross train, Saturday – Free day, Sunday - Rest Week 9: Monday – 5.5 mile run & 25 min. cross train, Tuesday 50 min. cross train, Wednesday – 1 mile run for speed & 5.5 mile easy run, Thursday – 50 min. cross train, Friday – 5.5 mile run & 25 min cross train, Saturday – Free day, Sunday - Rest Week 10 Monday – 6 mile run & 25 min. cross train, Tuesday 50 min. cross train, Wednesday – 1 mile run for speed & 6 mile easy run, Thursday – 50 min. cross train, Friday – 6.2 mile run & 25 min cross train, Saturday – Free day, Sunday – Rest Cross Training Ideas: T25, Insanity, biking, hiking, walking, swimming, Yoga, Strengthening/Conditioning, Theresa’s Insanity (lol), elliptical, or combination of any of the above, or anything else that gets you moving for the time frame. Theresa’s Insanity: Do the exercise as fast as you can without stopping for 1 min. and then rest 1 min., repeat that with each exercise and resting for 1 min. between each one. Keep do reps until allotted time frame has been reached. Jumping Jacks, squats, tuck jump, chair push ups, running mans, right plank (hold for 1 min), stair jumps, left plank (hold for 1 min), burbees, front plank (hold for 1 min), power skip, russian twists, butt kicks, push ups, invisible jump rope, squats, laterial step over right side, vertical jump, laterial step over left side, start over
Posted on: Tue, 04 Mar 2014 11:21:02 +0000
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