- Front Plank - hold for 30-60sec (builds core, hip, shoulder stregth/stability) - Side Plank w/ Arm raise - lie on side on the floor w/ elbow resting directly under shoulder. Raise torso off ground so your body is in a straight line from ankles to head. Raise top arm straight up from shoulder, palm up toward ceiling, hold then lower to side again - 10reps both sides - Bicycle Kicks x20 each leg - Ab crunch w/ medicine ball - lie on back over a stability ball -hold medicine ball in your hands - crunch - x15 - Back extension on stability ball - x15 - Opposite Arm/Opposite Leg on stability ball - x15 each side
CHECK OUT VIDEO: https://youtu.be/G08w4_SEs-8
Run Functional Threshold Test
WU: 15 minutes
Warm up your choice for 10 minutes.
During the next 5 minutes. Start with 1 HARD effort minute. Not all all. Very strong.
Spin easy 1 minute.
Slightly harder effort for 1 minute.
Spin easy 1 minute.
Slightly harder effort for 1 minute and then transition WITHOUT STOPPING to the MS. 30 minute time trial.
MS: time trial 20 minutes. 5K effort! RACE IT!
For the first 5 minutes, you should be working hard, but not already questioning if you can do it.
Each 5 minutes, pick up the effort.
The last 5 minutes should be an all out effort where you are not sure if you can continue but you dig deep and get it done. DO NOT STOP. PUSH THROUGH.
Garmin or avg heart rate during HARD effort.
CD: 10 min cool down.
Series of strength work in the gym to support and strengthen SI area. All are 3 sets of 10 -Bosu ball step back/knee lift -Abduction machine -Adduction machine -Sit ups with knees bent/feet together -Step up on bench/knee lift with 5-20# weight in opposite hand -Set up, opposite hand/foot on bosu ball or floor -Goblet squats 10 - 45# -hamstring/glut cable pull -Ab side crunch w weight -Back extensions w weight https://youtu.be/uo1kFryOMlU
Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)