Monday 5:00 warmup stretch
Run - ½ mile repeat 2x’s at 3:00-3:30 ¼ mile repeat 6x’s at 90 seconds Walk 2:00 in between runs
pushups - 2:00 max rest 2:00 situps 2:00 max rest 2:00 pushups 1:00 situps 1:00 rest 2:00 max dips pushups - ::30 situps::30 Max dips
Abs that work your hip flexors Flutterkicks - 50 Leg levers - 50 Scissors - 50 (with boots on)
Repeat Wednesday shoulder workout with 5 lb dumbbells..2 x’s
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Tuesday Warmup -run 5:00 stretch Repeat 10 ‘s 10- Jumping Jacks 20 - squats 10 pullups
Repeat 4 times Run - 1/2 mile repeats at 3:00 - rest walking 1/4 mile
Repeat 3 times Pullups - max (reg/reverse/wide grip) squats - 30 lunges - 15/leg
Abs (2x’s) atomic crunches - 50 flutterkicks - 50 scissors - 50 leg levers - 50
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Wednesday 5:00 warmup run stretch
5:00 warmup stretch
Long run days
5 Miles in 40:00
PT pyramids1-10-1 pushups x 3 situps x 5 Dips x 2
Back pack with 40 lbs on your back walk fast for 2 miles
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Thursday 5:00 warmup stretch
Back / legs Pullups – 50 Squat – 200 Lunges – 100 * Repeat sequence and complete numbers in as few sets as possible.
Run 1 mile (7:00 pace) squats - 40 run 1 mile 7:00 pace lunges - 40 run 1 mile 7:00 pace squats 40 run 1 mile 7:00pace lunges - 40
Do your best to keep it at 7:00 pace
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Friday
Day off
Stretch or swim
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Saturday 5:00 warmup jog stretch 2 mile timed run
Repeat 10 times pushup - 20 situps - 20 tricep pushups - 10 Crunches – 20 Dips – 5 Double crunches - 20
shoulder workout (5 lbs dumbbells) repeat 2 times lateral raises 10 lat raises (thumb up) 10 latraise(th up/down) 10 front raise (th up) 10 cross over jacks - 10 military press - 10
Back pack with 25 lbs on your back walk fast for 2 miles
Sunday Rest Day
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