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Week Five

November 1, 2010

Hey everyone hope you are all hanging in there! I am so impressed with all the work you have been doing and how far you have come over the last few weeks! We have had a couple individuals with slight injuries so make sure you all are icing your shins and knees and making sure you get some rest. The next couple weeks will be tough but you all will do great!

Monday

Today will be partly cloudy with a high of 56 degrees. We have been very fortunate with the weather so far so let’s enjoy it! I would like everyone to still focus on your running form. Focus on developing a steady breathing pattern from the start of your run. Today you will run at a nice easy pace for 5 minutes walk for 2, run for 4 walk for 2, run for 3 walk for 1, run for 2 walk for 1, run for 1 minute. Start your workout with a warm up and finish with a cool down!  

Tuesday

Today will be mostly sunny with a high of 60 degrees. We will be outside and hopefully warm! Tonight we will be focusing on running laps! We will use the same route that we have been but we will be doing a lap pyramid. We will start by running ½ of a lap, then walking, 1 lap then walking, 1.5 laps than walking, 2 laps then walking, finally 2.5 laps then walking. For those of you who finish early you will start the cycle all over again.

Wednesday

Today will be sunny with a high of 57 degrees. Today will just be a cardio day for everyone. I want you to do what you enjoy doing. It could be any of the cardio ridge classes or getting outside and walking, biking, hiking etc. I want everyone to do at least 35 minutes of cardio!

Thursday

Today will be sunny with a high of 60 degrees. Today your goal is to make it one mile. I don’t expect you to run the entire thing but I want everyone to time themselves and see what pace you run a mile. Focus on running as much of it as you can!

Friday

Today will be sunny with a high of 60 degrees. Today is another cardio day so I want you to do at least 40 minutes of cardio. Get outside and be active! Get your heart rate up!

Saturday

Today will be sunny with a high of 59. Today is a strength day! 3 sets of 20 pushups, from your knees or toes, 3 sets of 15 squats watch so that your knees don’t come over your toes you will want to sit back into it! 3 sets of 20 sit ups just standard, 3 sets of 20 reverse sit-ups.  In between each set of exercises I want you to run for 2 minutes! All of the exercises I mentioned have been posted prior. Below is the reverse crunch!

Reverse Crunch

 

 

 

 

Sunday 

Today will be another beautiful day, sunny with a high of 54! Enjoy this day because it’s your day off!

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2 Comments leave one →
  1. Brenda Karp permalink
    November 3, 2010 1:56 pm

    Krista:

    When I got home last night after the group run, I was trying to refresh my memory about what we did and was wondering if you could clarify. Was the regiment 1 lap walk (warm up), 1 lap run, 1 lap walk, 1.5 lap run, 1 lap walk, 2 lap run, 1 lap walk, 2.5 lap run? Also, is 3 laps considered 1 mile?

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