• Week 1
    Print Week

    • Day 36

    RUN
    • Time: 20m
    • Run Speed
    • Speed/Efficiency
    • 20
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Period ME
    Sets 1-3
    Reps 40-60
    Speed Mod
    Recovery 1-2
    Time 75min