1/2 Marathon Training - Week 9 

 

 

Hi Fit Girls!

As your runs are getting longer you may want to think about finding a running partner if you haven't already. 1. It motivates you 2. It is safer.

 

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 9

 

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

  

9

Stretch

Strength Training

5 miles 3 miles

5 mile run

Strength Training

 Rest  1-2 miles  6 miles  

 

Stretching:

Use our Top 7 Stretches to stay limber as you train.

 

Strength Training:

The goal is to build muscle endurance.  Here are some exercises that you can pick to help you as you train.

 

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. 
  

 

 

Posted by TheFitGirls Saturday, June 28, 2014 11:46:00 PM

1/2 Marathon Training - Week 8 

 

 

Hi Fit Girls!

Welcome to Week 8! You are 2/3 of the way there. You might want to think about running a 10k at this point to start preparing yourself to run in a group setting.

 

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 8

 

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

  

8

Stretch

Strength Training

4.5 miles 3 miles

4.5 mile run

Strength Training

 Rest  5 miles  8 miles  

 

Stretching:

Use our Top 7 Stretches to stay limber as you train.

 

Strength Training:

The goal is to build muscle endurance.  Here are some exercises that you can pick to help you as you train.

 

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. 
  

 

 

Posted by TheFitGirls Saturday, June 21, 2014 11:38:00 PM

Half Marathon Training - Week 7 

 

 

Hi Fit Girls!

It is important to mix up your running routine if you are not looking forward to going out. Mapmyrun.com is a great site that allows you to find a new path and mix it up a bit.

 

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 7

 

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

  

7

Stretch

Strength Training

4.5 miles 3 miles

4.5 mile run

Strength Training

 Rest  5 miles  7 miles  

 

Stretching:

Use our Top 7 Stretches to stay limber as you train.

 

Strength Training:

The goal is to build muscle endurance.  Here are some exercises that you can pick to help you as you train.

 

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. 
  

 

 

Posted by TheFitGirls Saturday, June 14, 2014 11:29:00 PM
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