Run
10 miles
*this is a recovery week. (take it easy)
Week 12, Day 4 - SC 12
Skill & Strength:
Stretch for 20 minutes
Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats
Compare to week 6, Day 4 and post times to comments
Stretch for 20 minutes
Conditioning:
For time...
50 Ring Rows
50 Burpees
50 Situps
50 Squats
Compare to week 6, Day 4 and post times to comments
Week 12, Day 3 - LI 7
Run
7 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty
Compare to Week 6, Day 3 and post times to comments
7 Rounds
800 meters (2:00 recoveries)
* all efforts within 8 seconds
** 50 squat penalty
Compare to Week 6, Day 3 and post times to comments
Week 12, Day 2 - SC 11
Skill & Strength:
Planks
3 x max time (60 sec recoveries)
Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)
Compare to Week 6, Day 2 and post times to comments
Planks
3 x max time (60 sec recoveries)
Conditioning:
3 Rounds for time...
30 Overhead Squats (men 75 lbs, women 45 lbs)
30 Wall Wall (men 20 lbs, women 14 lbs)
Compare to Week 6, Day 2 and post times to comments
Week 12, Day 1 - SI 7
Run
4 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)
Compare to Week 6, Day 1 and post distance to comments
4 Rounds of...
1 min ON, 1 min OFF
1 min ON, 50 sec OFF
1 min ON, 40 sec OFF
1 min ON, 30 sec OFF
1 min ON, 20 sec OFF
1 min ON, 10 sec OFF
(straight into round two)
Compare to Week 6, Day 1 and post distance to comments
Week 12 Schedule
On the Agenda...
Short Intervals (SI) 7
Strength & Conditioning (SC) 11
Long Intervals (LI) 7
Strength & Conditioning (SC) 12
Practice Distance: 10 miles
Short Intervals (SI) 7
Strength & Conditioning (SC) 11
Long Intervals (LI) 7
Strength & Conditioning (SC) 12
Practice Distance: 10 miles
Week 11, Day 4 - SC 10
Skill:
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Compare to week 5, day 4 and post times to comments
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Compare to week 5, day 4 and post times to comments
Week 11, Day 3 - LI 6
Run
4 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Compare to week 5, day 3 and post times to comments
4 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Compare to week 5, day 3 and post times to comments
Week 11, Day 2 - SC 9
Skill:
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Compare to week 5, day 2 and post number of rounds plus reps to comments
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Compare to week 5, day 2 and post number of rounds plus reps to comments
Week 11, Day 1 - SI 6
Row
12 Rounds for time...
300 meters
*60 second recovery
Compare to week 5, day 1 and post to comments
12 Rounds for time...
300 meters
*60 second recovery
Compare to week 5, day 1 and post to comments
Week 11 Schedule
On the Agenda...
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 13.1 miles (half marathon)
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 13.1 miles (half marathon)
Week 10, Day 4 - SC 8
Skill:
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Compare to Week 4, Day 4 and post score and total reps to comments
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Compare to Week 4, Day 4 and post score and total reps to comments
Week 10, Day 3 - LI 5
Run or Row
4 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Compare to Week 4, Day 3 and post distances to comments
4 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Compare to Week 4, Day 3 and post distances to comments
Week 10, Day 2 - SC 7
Skill:
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Compare to Week 4, Day 2 and post scores and times to comments
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Compare to Week 4, Day 2 and post scores and times to comments
Week 10, Day 1 - SI 5
Run
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON.
*Max accumulated distance
Compare to Week 4, Day 1, post comments and times to comments
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON.
*Max accumulated distance
Compare to Week 4, Day 1, post comments and times to comments
Week 10 Scheudule
On the Agenda...
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance: 11
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance: 11
Week 9, Day 5 - Practice Distance 10
Run
For set time (85% of what would be 11 mile pace)
See comments for details.
For set time (85% of what would be 11 mile pace)
See comments for details.
Week 9, Day 4 - SC 6
Skill:
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Post weights used and number of rounds and reps and compare to Week 3, Day 4 in comments
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Post weights used and number of rounds and reps and compare to Week 3, Day 4 in comments
Week 9, Day 3 - LI 4
Run
4 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Post distances and compare to Week 3, Day 3 in comments
4 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Post distances and compare to Week 3, Day 3 in comments
Week 9, Day 2 - SC 5
Skill:
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
Post times and compare to Week 3, Day 2 in comments
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
Post times and compare to Week 3, Day 2 in comments
Week 9, Day 1 - SI 4
Run
4 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Compare to Wee 3, Day 1 to comments
4 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Compare to Wee 3, Day 1 to comments
Week 9 Schedule
On the Agenda...
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: Run for specific times. (check comments for details)
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: Run for specific times. (check comments for details)
Week 8, Day 5 - Practice Distance 9
Run
10 mile Time Trial (as fast as possible)
Post times to comments
10 mile Time Trial (as fast as possible)
Post times to comments
Week 8, Day 4 - SC 4
Skill:
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)
Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps
Compare efforts to Week 2, Day 4 in comments
Ab Mat Situps
3 x 1 min - max reps (90 second recoveries)
Conditioning:
3 Rounds for time.
20 Calories Row
20 Wall Ball (Men 20 lbs, Women 14 lbs)
20 Sumo Deadlift High Pull (SDHP) (Men 75 lbs, women 50 lbs)
20 Box Jumps
Compare efforts to Week 2, Day 4 in comments
Week 8, Day 3 - LI 3
Run
5 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run
Compare efforts to Week 2, Day 3 in comments
5 Rounds
1200 meters (0.75 miles)
*1:1 work/rest ratio
(ie. rest for the same amount of time it takes to run
Compare efforts to Week 2, Day 3 in comments
Week 8, Day 2 - SC 3
Skill:
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)
Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups
Compare efforts to Week 2, Day 2 in comments
Pullups/ Ring Rows
3 x Max Reps (90 second recoveries)
Conditioning:
5 Rounds for time.
Run 400 meters
21 Swings
12 Pullups
Compare efforts to Week 2, Day 2 in comments
Week 8, Day 1 - SI 3
Run
8 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty
Compare efforts to Week 2, Day 1 in comments
8 Rounds
400 meters (60 second recoveries)
*All efforts w/in 5 seconds of eachother
*15 Burpee penalty
Compare efforts to Week 2, Day 1 in comments
Week 8 Schedule
On the Agenda...
Short Interval 3
Strength & Conditioning 3
Long Interval 3
Strength & Conditioning 4
Practice Distance: 10 mile Time Trial
Short Interval 3
Strength & Conditioning 3
Long Interval 3
Strength & Conditioning 4
Practice Distance: 10 mile Time Trial
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