Run Farther & Faster 2016

April 2016
SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

27
5-10 min brisk
walk warm-up
1 min run/2 min
walk for 30
minutes
5-10 min cooldown

28
Rest
Strength Routine
#1

29
Drills + 5-10 min
brisk walk warmup
1 min run/2 min
walk for 30
minutes
5-10 min cooldown

30
Rest or 30-60
minutes cross
train
Strength Routine
#2

31
Rest

1 Drills + 5-10
min brisk walk
warm-up
1 min run/2 min
walk for 30
minutes
5-10 min cooldown
Strength Routine
#3

2
Rest or 30-60
minutes cross
train

3
5-10 min brisk
walk warm-up
2 min run/2 min
walk for 28
minutes
5-10 min cooldown

4
Rest
Strength Routine
#1

5
Drills + 5-10 min
brisk walk warmup
2 min run/2 min
walk for 32
minutes
5-10 min cooldown

6
Rest or 30-60
minutes cross
train
Strength Routine
#2

7
Rest

8 Informal
group run
Drills + 5-10 min
brisk walk warmup
2 min run/1 min
walk for 30
minutes
5-10 min cooldown
Strength Routine
#3

9
Rest or 30-60
minutes cross
train

10
5-10 min brisk
walk warm-up
3 min run/2 min
walk for 30
minutes
5-10 min cooldown

11
Rest
Strength Routine
#1

12
Drills + 5-10 min
brisk walk warmup
3 min run/2 min
walk for 35
minutes
5-10 min cooldown

13
Rest or 30-60
minutes cross
train
Strength Routine
#2

14
Rest

15 Drills + 5-10
min brisk walk
warm-up
3 min run/1 min
walk for 28
minutes
5-10 min cooldown
Strength Routine
#3

16
Rest or 30-60
minutes cross
train

Run Farther & Faster 2016

17
5-10 min brisk
walk warm-up
4 min run/2 min
walk for 24
minutes
5-10 min cooldown

18
Rest
Strength Routine
#1

19
Drills + 5-10 min
brisk walk warmup
4 min run/2 min
walk for 30
minutes
5-10 min cooldown

20
Rest or 30-60
minutes cross
train
Strength Routine
#2

21
Rest

22 Drills + 5-10
min brisk walk
warm-up
4 min run/1 min
walk for 30
minutes
5-10 min cooldown
Strength Routine
#3

23
Rest or 30-60
minutes cross
train

24
5-10 min brisk
walk warm-up
5 min run/2 min
walk for 28
minutes
5-10 min cooldown

25
Rest
Strength Routine
#1

26
Drills + 5-10 min
brisk walk warmup
5 min run/2 min
walk for 35
minutes
5-10 min cooldown

27
Rest or 30-60
minutes cross
train
Strength Routine
#2

28
Rest

29 Drills + 5-10
min brisk walk
warm-up
5 min run/1 min
walk for 30
minutes
5-10 min cooldown
Strength Routine
#3

30
Rest or 30-60
minutes cross
train

May 2016
SUNDAY

MONDAY

TUESDAY

WEDNESDAY

1
5-10 min brisk
walk warm-up
7 min run/2 min
walk for 27
minutes
5-10 min cooldown

2
Rest
Strength Routine
#1

3
Drills + 5-10 min
brisk walk warmup
7 min run/2 min
walk for 36
minutes
5-10 min cooldown

4
Rest or 30-60
minutes cross
train
Strength Routine
#2

THURSDAY
5
Rest

FRIDAY
6
Drills + 5-10 min
brisk walk warmup
7 min run/1 min
walk for 32
minutes
5-10 min cooldown
Strength Routine
#3

SATURDAY
7
Rest or 30-60
minutes cross
train

Run Farther & Faster 2016

8
5-10 min walk
w/u
8 min run/2 min
walk for 30
minutes
5-10 min cooldown (Rest if ran
on Saturday)

9
Rest
Strength Routine
#1

10
Drills + 5-10 min
brisk walk warmup
8 min run/2 min
walk for 40
minutes
5-10 min cooldown

11
Rest or 30-60
minutes cross
train
Strength Routine
#2

12
Rest

13 Final group
run
Drills + 5-10 min
brisk walk warmup
8 min run/1 min
walk for 27
minutes
5-10 min cooldown
Strength Routine
#3

14
Rest or 30-60
minutes cross
train

15
5-10 min brisk
walk warm-up
8 min run/1 min
walk for 36
minutes
5-10 min cooldown

16
Rest
Strength Routine
#1

17
Drills + 5-10 min
brisk walk warmup
8 min run/1 min
walk for 45
minutes
5-10 min cooldown

18
Rest or 30-60
minutes cross
train
Strength Routine
#2

19
Rest

20
Drills + 5-10 min
brisk walk warmup
10 min run/2
min walk for 36
minutes
5-10 min cooldown
Strength Routine
#3

21
Rest or 30-60
minutes cross
train

22
5-10 min brisk
walk warm-up
10 min run/1
min walk for 33
minutes
5-10 min cooldown

23
Rest
Strength Routine
#1

24
Drills + 5-10 min
brisk walk warmup
10 min run/1
min walk for 44
minutes
5-10 min cooldown

25
Rest or 30-60
minutes cross
train
Strength Routine
#2

26
Rest

27
Drills + 5-10 min
brisk walk warmup
10 min run/1
min walk for 44
minutes
5-10 min cooldown
Strength Routine
#3

28
Rest or 30-60
minutes cross
train

29 30 min
continuous run
(Rest if racing
Monday)

30
5K Race Day!

31
Rest if raced
Monday

1
Rest or 30-60
minutes cross
train
Strength Routine
#2

2
Rest

3 Drills + w/u +
35 min
continuous run

4
Rest or 30-60
minutes cross
train

Workout #1:

Run Farther & Faster 2016

Skinny Jeans exercise (can be done daily): Lying on your back with knees bent and feet flat on the floor, engage your transversus
abdominis (deep interior muscle of the core) by pulling in your belly button like you are trying to fit into your skinniest of skinny jeans.
With thumbs on the fleshy part above your hip bone, you should be able to feel that muscle engage. Hold for several seconds, release
and repeat. https://www.youtube.com/watch?v=p8O04WLXFt8

Bridges (see Strength Training for Runners document): 3 sets of 10-20 bridges. Squeeze your glutes prior to lifting your hips to
engage your glute muscles: https://www.youtube.com/watch?v=_HDgoRuOZhs

One legged stand- do in front of mirror (can be done daily). Stand facing forward in front of a mirror, pull in your belly button,
squeeze your gluts and push your big toe into the ground. Then pick up one foot and watch your form in the mirror- the goal is to avoid
a hip drop (letting the hip sag) or leaning. Hold for 30 seconds on each leg.

Workout #2:

Squats (see Strength Training for Runners document): 3 sets of 10-20

Planks and Side Planks: hold for 30 seconds on each side and in middle, repeat 2-3 times: https://www.youtube.com/watch?
v=EaRJUVAEZPM

Superman (or Superman modification): https://www.youtube.com/watch?v=BP1CG4E22og&feature=youtu.be. Lift and hold for 3-5
seconds each time. Perform three sets of 10-12.

Workout #3:

Single leg squats: Stand facing forward and put one leg out in front. Squat down into the heel of the supporting leg so that the heel
of the raised leg touches the floor. Your pelvis should remain level, knee tracking over the ankle, and you should go straight up and
down. Repeat on each leg to fatigue. https://www.youtube.com/watch?v=CaShBM435JM

Fire hydrant exercises: 3 sets (set=10 on each side): https://www.youtube.com/watch?v=La3xYT8MGks

Drills:
1. Jump Rope Drill: Jump with light, quick, full-foot contact. Time your cadence to about 180 beats per minute. When your cadence,
springy-ness, and rhythm are good, add the jump rope. https://www.youtube.com/watch?v=x9WyJoRJIbY
a. Perform this drill 3x1 minute, with a 1-2 minute break in between to rest and catch your breath.
2. Ninja Squat Jump: NOTE: use a curb or low step for this drill. Focus on landing quietly and softly, with full foot contact (make sure
that heel comes up onto step) https://www.youtube.com/watch?v=KNNfHbmanwU
a. Perform 3x10 jumps ON to the curb/low step with 1-2 minute recovery in between.
3. Heel Lift: Begin at slow speed. Gradually add speed and motion forward/backwards. Raise lower leg to about 90 degrees while thigh
stays vertical. Think about flicking heel behind you. https://www.youtube.com/watch?v=L4LjmmVay7Y

Run Farther & Faster 2016

a. Perform 3x1 minute of heel lifts with 1-2 min recovery in between (first slow motion, then gradually over time adding speed and
motion forward/backward
4. Karaoke: Let outside leg move first in front and then behind inside leg. Lift front leg parallel to ground. Keep upper body still- rotate
hips only. Begin at walk and progress to a faster pace. https://www.youtube.com/watch?v=Z9_cvOMWVtk
a. Perform 6x30 seconds, alternating directions (so 3x30 seconds on each side).