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August 30, 2016

Running Program Warm Up

Warm-up
Foam Roll
Quads
ITB
Hamstrings
Hip Flexors
Hip Adductors
Calves
Piriformis
Plantar Fascia – ball
Dynamic Stretching
Prone Press-up 5x
Quadruped Butt to Heels 5x
Sidelying Windmills 5x each side
Bridges 5x
Rocking Ankle Mob in Push-up Position 5x each side
Side Lunge 5x each side
Standing Alt. Knee to Chest 5x each side
Standing Alt. Heel to Butt 5x each side
Running Day 1 Day 2 Day 3
Week 1 10x 30 seconds run/30 seconds walk 10x 30 seconds run/30 seconds walk 10x 30 seconds run/30 seconds walk
Week 2 12x 30 seconds run/30 seconds walk 10x 30 seconds run/30 seconds walk 12x 30 seconds run/30 seconds walk
Week 3 14x 30 seconds run/30 seconds walk 12x 30 seconds run/30 seconds walk 14x 30 seconds run/30 seconds walk
Week 4 10 minute run 15x 30 seconds run/30 seconds walk 10 minute run
Week 5 15 minute run 15x 40 seconds run/20 seconds walk 15 minute run
Week 6 20 minute run 20x 40 seconds run/20 seconds walk 20 minute run
Week 7 25 minute run 25x 40 seconds run/20 seconds walk 25 minute run
Week 8 30 minute run 30x 40 seconds run/20 seconds walk 30 minute run
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