In October I’m going big, I’ll be running my second full marathon in Chicago and then the Nike Women’s Half Marathon in San Francisco. With my solid training schedule, I know I’ll be able to PR in Chi-town and the bay!
Sunday – Rest
With proper rest you will be a better athlete and prevent the risk of injury. You will not lose any progress you have made by taking rest days, pinky promise!
Monday – Cross train
The end of last year I hurt my IT Band, so cross training revolves around strengthening my glutes. Here are a few of my favorite exercises:
- Lateral band steps
- Squat with chop
- Decel lunge
- Single leg box reaches
- Lunges with trunk twist
Tuesday – Tempo run
Tempo run has been described to me as an oreo (I knew that would get your attention!), the cookie being the warm up/cool down and the filling as the portion of running slightly above your comfort zone. This zone is where you can’t really speak sentences, only broken words. My tempo runs are usually between 5-7 miles.
Wednesday – ART / Cross train
Active Release Technique has been a game changer for me. This type of soft tissue massage has alleviated a lot of IT band, quad, hamstring, calf, and piriformis tightness.
My second day of cross training is to strengthen upper body and core. My favorite ab circuit (perform two rounds):
- Reverse crunches 20reps
- 1 minute plank
- ab tucks with sliding plates 20reps
- 30 second side plank (both sides)
Thursday – Speed work
- 1 mile warm up
- 4 rounds of 400 meters fast, 400 meters easy jog
- 5 rounds of 200 meters fast, 200 meters easy jog
- 1 mile cool down
Friday – Rest
Listen to your body!
Saturday – Long run
It’s not about the pace or time, it’s about getting the mileage in.
- 5-10 minutes of a dynamic warm up before any workout and static stretching to finish.
- Don’t forget to factor in all that sweat you lost, so stay hydrated…especially on the Saturday long runs!
- Nutrition has to be on point; your plate should be full of good carbs, healthy fats and lean protein. You body needs to fuel itself from nutritious foods!
- Foam rolling is a great form of soft tissue massage, consider it your new BFF.
- Nothing beats an ice bath after a long run. Believe it or not, 20 minutes will help reduce inflammation, speed up recovery, and help with soreness.
The pain you feel today will be the strength you feel tomorrow!
xoxo Fit Andy