This beginner to intermediate short course running program that will get you running up to 5 miles for your local Turkey Trot on Thanksgiving and is 12 weeks long. It includes fitness training, core work, stretching and drill work. You can use workouts from ebook Treadmill Workouts by Coach Erin Truslow in the 2nd half of the program to really dial in your speed and cadence or turnover.
For Treadmill Workouts ebook on iTunes Store Link http://itunes.apple.com/us/book/id816015802
Or for a PDF copy: http://www.bigpistachio.com/shop
For Workout videos go to my website at www.bigpistachio.com. For questions email email@example.com
Warm up for 10 min. Then recover till HR drops to Zone 1 Run 1 mile (on track) as fast as you can. Cool down for 5 min. ONLY record your 1 mile time.
While sitting in a chair, write the ABC's with your feet 2x.
Lower Body and Core workout. See Video for explanation of exercises: https://www.youtube.com/watch?v=pj71vx6iQKg Video can also be found on: http://www.bigpistachio.com/#!workout-videos/fke39 Equipment you might need: Dumbbell, Kettlebell, Barbell, Fitball, Bench or Step, Band or Tube, Yoga Mat. Do 2-3 sets, Body Squat 20 reps Lateral Lunge 12-15 reps Dead Lift Row 12-15 reps Ball Crunch 25 reps Reverse Lunge 12-15 reps Toe Touch 12-15 reps Ball Pike 8-12 reps Side Step Ups 12-15 reps Side Plank 45-60 seconds Stretch out
Do clam shells, toe down, heel down, kneeling hurdles forward, backward on both sides minimum. If time for more do standing leg swings and standing hurdlers.
Steady pace, focus on form.
Go through full body stretch and rolling on Grid or using a Stick. Search Youtube Trigger Point Therapy for more videos on rolling. Videos to watch for rolling ideas. Quad https://youtu.be/4fnn5k6F9XU IT Band https://youtu.be/B9QY_osJ9w8 HIP Mobility https://youtu.be/xKZoau81eaY Lower Leg https://youtu.be/B-7JfrAG1WE
Easy steady run.