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| TBone after the 5K we ran in Maui on our honey moon. |
Here’s week 3 training a day late- I did about 6 loads of laundry and something tells me that since I was home with my husband, he didn’t mind not having a workout to ignore.
Hit it hard this week!
Cardio:
1. Use this three times this week
a. Timed 6k
b. 25 yard sprints/hills if possible - sprint up to 25, back pedal (walk back down if you take the hill), rest 10 seconds
2. 2 days pyramid training interval
a. 3-5 minute warm up
b. 30 second sprint, 1 minute recovery (working up to a jog, walk if you have to but keep MOVING!)
c. 45 second sprint, 1 minute recovery
d. 60 second sprint, 1 minute recovery
e. 90 second sprint (at this point, it’ll be more of a run at 75% but take this as HARD as you can!!) 2 minute recovery
f. 90 second sprint, 2 minute recovery,
g. 60 second sprint, 1 minute recovery
h. 45 second sprint, 1 minute recovery
i. 30 second sprint
j. 3-5 minute cool down
3. 1 day of unmeasured SPEED WALKING for 45 minutes- walk as FAST as you can. Make sure this is the last workout this week- recover on the day after because this will REALLY activate your shins. If you don’t rest/stretch after it might trigger shin splints.
Repeat week one of plyos:
Weight Training- 4 days
For week 1, please complete each exercise 3 times, for 20-30 seconds each, resting 20-30 seconds between each
Core 2 days out of 6:
Arms- 1 day out of 6:
Legs- 1 day out of 6:
Jumping into Shape- http://www.youtube.com/watch?v=7vuoRfEgLFg
Squat thrust into star jump- http://www.youtube.com/watch?v=_6VxBHBdrJA
Air Squat- http://www.youtube.com/watch?v=zf2SWnIQbwI
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