As a follow up to my previous post, I thought I’d give you guys a training guide for the race happening in 3 weeks. Now ideally of course, you’ve been logging in your running miles and following a running program so I’m gonna work with that assumption. This is just something extra that you can do for a couple of weeks before you taper down and get ready for the run.
There are two sessions in this program just alternate them for the next 2 weeks. Try to do them on your running off days so you can really focus on getting the work done and not worry about conserving energy for your run. So if for example your run on Sundays, Wednesdays and Fridays, you can do workout A on Monday or Tuesday, and B on Thursday, depending on when you do your long run. Generally if you do your long run on Sundays (which most of us do), you’d take Monday off then do the workout on Tuesday.
Mobility Warm up. You can do the one I show here (via clubnewyou)
Straight-Leg Lifts 12-15reps, 2 sets per leg
Then do the following in a circuit style workout, performing the reps required for each exercise and then moving to the next until the last exercise. Rest for 2 minutes then repeat the circuit for 2-3 sets.
Dumb bell Thrusters 10 reps
Dumb bell or Kettle Bell reverse lunges with valslides if you don’t have sliders, you can use regular furniture sliders or a small towel 10 reps per leg
Full Burpees 10 reps
Mountain Climbers 10 pairs
Same Mobility Warm up
Straight Leg Lifts 12-15 reps, 2 sets per leg
Complete the pyramid starting from 1 rep per exercise then going up to 2,3,4 until you reach 7 or 10 depending on your fitness level. Once you reach the top, descend towards 1. So when you reach 7, 8, 9, or 10, go back down to 1 rep until you reach 1. No need to use weights for this routine. Trust me, it’s hard enough as it is.
Mountain Climbers (count in pairs)
That’s just 3 exercises but trust me, it’s not easy.
I hope by now our runners know that you also need to work your arms and shoulders even if you’re just a strict runner. Our body functions as one whole unit even if it is divided by parts and segments. In simpler words, weak arms mean less drive and momentum on your runs. Don’t believe me? Try wrapping your upper body in bubble wrap and then run and see the difference. Use bubble wrap because you’re more than likely going to fall down too.
Enjoy the workout and see you on December 2 for the race!