Well, we have been running for two weeks now, how are you feeling?
I know I am over the weather, here in Colorado we cannot seem to make up our mind, one day it is 70 degrees and sunny, and then the next it’s sub 10 degrees and dumping snow. I am ready for a little consistency in our weather where I can more easily plan indoor treadmill runs or outdoor running. Luckily, Colorado Spring weather generally means it will snow one day and be gone the next, so fingers crossed if it does snow, I am able to still get outdoors for a run the next day. I am struggling to stay consistent as well as motivated. Truth be told, I may have missed a few days…
I signed myself up for a 5k this coming Saturday, and I am hoping that this will be a catalyst to my motivation and give me a taste of competition. After this weekend I am hoping the weather will be more consistent so I can begin running outside more often. I have already begun mapping runs around my neighborhood making it easy for me to plug in distances and head out the front door for a run. I am utilizing the Mapmyrun app and website to design my runs, which is awesome, but you can also utilize apps such as Strava.
The goal is to be able to run 3 miles easily, I know for me I cannot currently!
I will be increasing my runs for these few weeks, but only to 3 miles for my long run, which works out for my 5k, I am running Saturday.
Week 1 and 2 – (repeating for two weeks to get our base fitness level up)
Day 1 (Tuesday)
Run 1.5 miles
Core –
Bicycles x30
Leg lifts x15
Sit-ups x 30
Plank for 30 seconds
Stretch, for 10 minutes (holding each for 30 seconds)
Focusing on legs. Don’t want to be sore tomorrow!!
Day 2 (Wednesday)
Super-sets
Repeat 4 times
Chess press x12
Squat jumps x15
Repeat 4 times
Bicep curls x12
RDL x15 each leg
Repeat 3 times
Forearm plank 30 seconds
Side plank 15 seconds each leg
Stretch for 10 minutes (holding each for 30 seconds)
Day 3 (Thursday)
Run 2 miles
Core
Toe touches x15
Russian twits x30
Super man’s x30
Stretch for 10 minutes (holding each for 30 seconds)
Day 4 (Friday)
Cable Machine Super-sets
Repeat 4 times
Single-arm row x12
Hip Abduction x12
Repeat 4 times
Triceps pull downs x12
High-low wood chop x10 each side
Repeat 4 times
Face pull x12
Calf raises x12
Stretch for 10 minutes (holding each for 30 seconds)
Day 5 (Saturday)
Long run (hopefully I was able to get through the first two running days ok)
Run 3 miles
Core
Sit-ups x30
Heel touches x30
Leg ups x15
Stretch for 10 minutes (holding each for 30 seconds)
Day 6 (Sunday)
Active rest day #1
Hike, bowling, group sports, long- brisk walk
Day 7 (Monday)
Active rest day #2
20-60 minutes Pilates or yoga class, guided stretch