Jeremy training
April 2020
SundayMondayTuesdayWednesdayThursdayFridaySaturday
29Mar30311Apr234
 
core x3 hold high plank 70 sec + 2x 12 Hip raises hold at top for 3 seconds
3x 7 way hips
1x 10 min abs
1x hamstring exercises (3x8) with light weight) 1x 15 seated dips between sets
barefoot wall touches x1 + 2x towel curls (2x 10 each foot, each direction)
1x IT band yoga
easy running this week as calf allows

no more than 5 days 25-60 minutes
 
    
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1 longer run 9-11 miles

2- 45 min run

1- 50 min run + drills and 5x 20 sec strides

1- 60 min run with 3 miles quicker in middle

1- 3-4 miles easy
3x core 2x 50 sec spiderman, 2x 16 Hip raises
1x hamstring exercises (3x10) between sets 1x 60 sec slow mtn climbers
2x barefoot walks/ barefoot wall touches
2x 7 way hips, 2 x MYRTL
1x yoga
     
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1 12-13 mile run with last 4 miles cutting pace down

1- 9 mile run with 25 min in middle alternating 5min hard/ 5 min approx 60 sec slower

1- 50 min run + drills and 4 easy strides

2- 6-8 mile runs

1- 5 mile run optional)
core x3 hold HIGH front and side planks for 1:35 seconds
2x MYRTL / 2x 7 way hips
1x 10 min abs
1x hamstring exercises (2x 12 with light weight)
between sets, 1x 20 seated dips
barefoot wall touches x1 + 2x towel curls (2x 10 each foot, each direction)
1x lower back/ hamstring yoga
     
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1- 60 min run + 2x 12 Askip
2x 12 B skip
2x 12 KAraoke
4x 20 sec strides

1- 70 min run with 2x 15 min upbeat in middle, 5 min at 6:40 in middle

1 long run of 14-16 miles

1- 60 min run with 6x 90 sec surges in middle with 2:00 jog between.

2 - easy day of 6-10 miles
3x core 2x 60 sec spiderman side planks 2x 15 hip raises
1x hamstring exercises (2x 12)
3x towel curls with 10lb weight
2x 7 way hips/ 2x MYRTL
     
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1- 15 mile long run. progress down to sub 5:50 last 5 miles

1- 8-9 mile run + green hurdles + 4x 10 sec strides

1- 9 miles with 25 min brisk in middle BY FEEL (should be slightly more relaxed than threshold, can push last 5min if feeling good.)

1- 9-10 miles with good warm up + drills and strides.
5x 2:30 quicker with 2:30 @ 7:00 pace between. aim for half marathon effort working down to 10k effort (no GPS)

recovery days of 6-9 miles

1 day totally off
3x 10 min Peleton core
2x 7 way hips
1x hamstring exercises (3x 10)
3x barefoot strength
2x full body stretch on Peleton
   
 
 
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