• Week 1
    Print Week

    • Day 34

    RUN
    • Time: 35m
    • Run Speed
    • Speed/Efficiency
    • 35
    • WU: 5'
    • MS:
    • 4x30" sprint - with 1' recovery, then
    • 4x1' sprints - with 2' recovery and then
    • 4x30" sprint again with 1' recovery.
    • CD: 5'
    • Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0