EnduranceOnline Training

Running | Wharf to Wharf | Advanced Week 1

Monday

STRETCH - :15 - See information on stretching in the articles and information section.
REST DAY

Tuesday

STRETCH - :15
RUN - :30 - (L1-L2)

Wednesday

STRETCH - :15
RUN - :40 - (L1-L4) – Run :20 min. (L1-L2)/Do 10 x :30 second strides (build of speed up to L4) – take 1 min. easy jogging between each/do the rest at L2.
Walking Lunges – 2x20 - See information on Plyometrics in the articles and information section.
Side Shuffle Lunges – 2x20 - See information on Plyometrics in the articles and information section.
Push-ups - Do either men’s or women’s style push-ups—whichever you can do and hold form. – 2x15 (2 sets of 15)
Ab crunches - 40

Thursday

STRETCH - :15
REST DAY

Friday

STRETCH - :15
RUN – :50 - (L1-L2)
Walking Lunges – 2x20
Side Shuffle Lunges – 2x20
Push-ups – 2x15
Ab crunches - 40

Saturday

STRETCH - :15
RUN - :40 - (L1-L3) – Choose a run with rolling hills. Run each hill up to L4.

Sunday

STRETCH - :15
RUN – 1:10 - (L1-L2)

Run tips of the week:

Assess the running shoes you are currently using. How long have you been wearing them? Are there visible wear patterns on the soles and/or do you see considerable lines and creases in the mid-sole (the cushy material between the sole of the shoe and your foot)? If you are a consistent runner and have had your shoes for 3 or more months, you are due for a new pair. Consider purchasing a new pair of shoes for these next 8 weeks of training. Go to a running store where the sales people will spend some time looking at your foot plant and walk/run patterns to find the correct shoe for you. Tell the sales person about your race goal to help them put you in the best shoe for you. Tell the sales person if you wear orthodics.

Notes

If you want to gain fitness, your training must be consistent day after day, week after week. While you must train consistently, breaking up similar routines and introducing diversity and change into your workouts will propel you forward to creating the most optimal "training effect" (that is, the most noticeable improvement in your fitness/performance). This includes doing your training easy on easy days, more intensely on high intensity, interval, or hilly days, and mixing up intensities within certain workouts as specified.