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

Lowerback Plan

 

 

    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

Lowerback Plan

 

 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

 

Light weight Shoulders

Lowerback Plan

 

   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

Lowerback Plan

 

   Friday

 

Day off

 

Stretch or swim

 

 

Lowerback Plan

 

   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

 

Light weight Shoulders

Lowerback Plan

 

 

Sunday Rest Day