Hi Fit Girls!

Now more than ever you need to make sure you are eating enought complex carbs and protein to give you the energy you need for the road ahead. Give yoursel at least an hour to digest your meal before you run. I prefer running after dinner and like meals like brown rice and salmon with a vegetable side.

Are you stretching and drinking enough water?

I cannot stress enough the importance of stretching. You may not feel the need now, but as your muscles are being challenged they are more prone to building adhesions which if left will cause problems down the line. You can try doing Self Myofascial Release which will help break up any knots that are giving you problems.

You need water to replenish what you are losing in sweat and also to flush out lactic acid.

                            Week 6

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

6

Stretch

Strength Training

4 mile run

Strength Training

Legs: 

Ball Squats

Regular Squats

Plie Squats

Lunges

Step Ups

Side Step Ups

Inner Core

Prone Iso Abs

Side Iso Abs

Outer Core

Ball Crunches

Floor Crunches

Chest
Chest Press on Bench or Ball
Pec Fly on Bench or Ball
Ball Pushups
Floor Pushups

Shoulders

Shoulder Press 

Lateral Raises

Front Raises

Biceps

Biceps Curls

Hammer Curl

Preachers Curls

Triceps

Seated Triceps Extension

Triceps Kickback

• Pick 2 exercises and do 2 sets of 12-15 reps.
• Use tempos to help you build endurance like the 4-2-1 tempo. When you come down count for 4, hold your position for 2 and then come up for 1. 

Hi Fit Girls!

You are doing it! We are onto week 5 already and are more than a third of the way there to your Half Marathon. This week take a deep breath and push through if you are not feeling like training. This is normal at this stage. As we start getting to the 6+ mile mark you can start thinking about refueling when you get low on energy. There are a lot of things you can try like a few gummy bears. I like Clif Bar Energy Cubes. http://www.clifbar.com/food/products_shot_bloks/1264

Are you stretching and drinking enough water?

I cannot stress enough the importance of stretching. You may not feel the need now, but as your muscles are being challenged they are more prone to building adhesions which if left will cause problems down the line. You can try doing Self Myofascial Release which will help break up any knots that are giving you problems.

You need water to replenish what you are losing in sweat and also to flush out lactic acid.

                            Week 5

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

5

Stretch

Strength Training

4 mile run

Strength Training

Legs: 

Ball Squats

Regular Squats

Plie Squats

Lunges

Step Ups

Side Step Ups

Inner Core

Prone Iso Abs

Side Iso Abs

Outer Core

Ball Crunches

Floor Crunches

Chest
Chest Press on Bench or Ball
Pec Fly on Bench or Ball
Ball Pushups
Floor Pushups

Shoulders

Shoulder Press 

Lateral Raises

Front Raises

Biceps

Biceps Curls

Hammer Curl

Preachers Curls

Triceps

Seated Triceps Extension

Triceps Kickback

• Pick 2 exercises and do 2 sets of 12-15 reps.
• Use tempos to help you build endurance like the 4-2-1 tempo. When you come down count for 4, hold your position for 2 and then come up for 1. 

Hi Fit Girls!

After this week, you will have officially completed your first month of training! 2 more months to go and you will be ready for your race. Remember to keep hydrated at all times. You can purchase water bottle belts to keep water on your person. They cost around $20-35 dollars and are a good investment. RoadRunnerSports.com has a lot of running and walking gear at a reasonable price.

Are you Stretching?

I cannot stress enough the importance of stretching. You may not feel the need now, but as your muscles are being challenged they are more prone to building adhesions which if left will cause problems down the line. You can try doing Self Myofascial Release which will help break up any knots that are giving you problems.

                            Week 4

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

4

Stretch

Strength Training

3.5 mile run

Strength Training

Legs: 

Ball Squats

Regular Squats

Plie Squats

Lunges

Step Ups

Side Step Ups

Inner Core

Prone Iso Abs

Side Iso Abs

Outer Core

Ball Crunches

Floor Crunches

Chest
Chest Press on Bench or Ball
Pec Fly on Bench or Ball
Ball Pushups
Floor Pushups

Shoulders

Shoulder Press 

Lateral Raises

Front Raises

Biceps

Biceps Curls

Hammer Curl

Preachers Curls

Triceps

Seated Triceps Extension

Triceps Kickback

• Pick 2 exercises and do 2 sets of 12-15 reps.
• Use tempos to help you build endurance like the 4-2-1 tempo. When you come down count for 4, hold your position for 2 and then come up for 1.