workout!

14 Jan

here is the work out schedule. i know it looks scary but i will be doing it with yall too. So we will be doing this for 12 weeks so by the end we can……wait for it………… run a marathon! or a half marathon (wich ever you are most comfortable with). yay ok we will start this tomorrow!! Also i will be uploading an in-home workout tomorrow.

  • Mondays: Rest to prevent injury.
  • Tuesdays and Thursdays: Warm up, then run at a moderate pace for the designated mileage.
  • Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.
  • Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you’re feeling tired or sore, then rest.
  • Saturdays: Run the designated mileage at an easy, conversational pace.
  • Sundays: Recover on this day with easy runs to loosen up your muscles
Week Mon Tues Wed Thurs Friday Sat Sun Total Miles Run
1 Rest 2 miles Rest 2.5 miles Rest 3 miles 2 easy miles 9.5 miles
2 Rest 2 miles Rest 3 miles CT or Rest 4 miles 2.5 easy miles 11.5 miles
3 Rest 2.5 miles 2 miles 3 miles CT or Rest 5 miles 2 easy miles 14.5 miles
4 Rest 3 miles Rest 4 miles CT or Rest 6 miles 3 easy miles 16 miles
5 Rest 3 miles 3 miles 3 miles CT or Rest 7 miles 3 easy miles 19 miles
6 Rest 4 miles 3 miles 4 miles CT or Rest 8 miles 3 easy miles 22 miles
7 Rest 4 miles Rest 4 miles CT or Rest 9 miles 3 easy miles 20 miles
8 Rest 4 miles 3 miles 3 miles CT or Rest 10 miles 3 easy miles 23 miles
9 Rest 5 miles 3 miles 4 miles CT or Rest 11 miles Rest 23 miles
10 3 easy miles 4 miles Rest 3 miles CT or Rest 12 miles 3 easy miles 25 miles
11 Rest 4 miles Rest 3 miles CT or Rest 5 miles 2.5 easy miles 14.5 miles
12 Rest 2 miles 20 minutes Rest 20 minutes Race Day! 13.1 miles Rest 15.1 miles + 40 minutes

we can do it!!

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