Many of you might think that running more than 5 miles is impossible and just plain extravagant. MVP's first timers guide assist you to conquer those 13. 1 a mile.
Training for a half or full marathon is undoubtedly an amazing workout. However, it isn't the one and only form of exercise they are usually doing. To prevent yourself with getting injured and to enable you to a stronger runner you have to include some cross-training using your routine.
When running you're generally in the same place the entire time. That means that even though your main goal quads and glutes need to be worked, your hips, hamstrings, crux, and upper body are found left out.
MVP Fitness Miami teaches consists of a plan designed to instruction runners strengthen their weak areas, like the arms, chest, and back. Having a strong part and upper body takes many of the exhaustion off your joints. Our plan incorporates harmony drills and run-specific training like running arms (mimicking the working position carrying light weights but staying stationary) to evolve performance.
In general, try to do the bare minimum 2 days of workouts each week for lower and upper body. Also, it's a factor for incorporate plenty of stretching... whether it's a deep breathing or pilates class leastwise 3 times per week. Try swimming, cycling or any low-impact cardiovascular activity per week for 30 to 45 minutes to be able to improve your endurance (and burn calories) without stressing ones joints.
Below is a cross-training plan that will help get you started. Simply follow our 9 week plan and you can start lace up for that half-marathon soon. You Can Do So it! See ya at the finale line!!!
IF YOU CURRENTLY RUN UNDER 15 MILES PER DAY (OR NONE AT ALL)... THIS PLAN STARTS HERE!
WEEK 1
MON: Jog 2 mi.
TUES: Lie
WED: Cross-train
THURS: Jog 2 mi.
FRI: Cross-Train
SAT: Deep breathing
SUN: Run 2
WEEK 2
MON: Jog 3 mi.
TUES: Deep breathing
WED: Cross-train
THURS: Jog 3 mi.
FRI: Cross-Train
SAT: Lie
SUN: Yoga
WEEK 3
MON: Jog 3. 5 mi.
TUES: Deep breathing
WED: Cross-train
THURS: Jog 3. 5 mi.
FRI: Jog 2. 5
SAT: Lie
SUN: Yoga
WEEK 4
MON: Jog 4 mi.
TUES: Deep breathing
WED: Cross-train
THURS: Jog 4 miles
FRI: Jog 2. 5
SAT: Lie
SUN: Yoga
WEEK 5
MON: Jog 5 mi.
TUES: Deep breathing
WED: Cross-train
THURS: Jog 4 miles
FRI: Jog 2. 5.
SAT: Lie
SUN: Yoga
WEEK 6
MON: Jog 5. 5 mi.
TUES: 30 min- 1 hour Stretching
WED: Cross-train
THURS: Jog 4 miles
FRI: Jog 3
SAT: Rest
SUN: Yoga
WEEK 7
MON: Jog 6 mi.
TUES: 30 min- 1 hour Stretching
WED: Cross-train
THURS: Jog 6. 5miles
FRI: Jog 3 miles
SAT: Deep breathing
SUN: Run 8
WEEK 8
MON: Jog 7 mi.
TUES: 30 min- 1 hour Stretching
WED: Cross-train
THURS: Jog 7. 5 miles
FRI: Jog 3
SAT: Yoga
SUN: Jog 10 miles
WEEK 9
MON: Jog 8 mi.
TUES: Deep breathing
WED: Cross-train
THURS: Jog 8. 5miles
FRI: Jog 3 miles
SAT: 30 min- 1 hour Stretching
SUN: Run 13. 1
* Cross-Training Lifetime: Do 20-30 minutes of non-impact cardio such as swimming, cycling, or elliptical machine. Also focus on depth for your core minimizing body (try lunges, squats, planks, and push-ups)
Jeozette & Marivel
Certified Personal trainers & Wellness Consultants
MVP Wieght room Miami
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