Run to Remember
Training Goal: To not get hurt!
Race Day Goal: Finish without stopping
Week 1
Sunday: 4.5 mile run + 1 mile walk + 20 min. yoga
Monday: 2 miles (17:19/8:39 pace) + upper body lifting + 20 min. Gentle Hatha Flow
Tuesday: 20 minutes Morning Flow yoga
Wednesday: 40 minutes Vinyasa Flow yoga + 3.5 miles (31:07/8:53 pace)
Thursday: 45 min. lunchtime walk + 20 min. Luna Flow
Friday: 20 min. Core Yoga + 4.81 miles (45:00/9:21 pace)
Saturday: Off
Week 2
Sunday: 2 mile treadmill walk + 20 min. Core Yoga and 20 min. Detox Yoga
Monday: 60 minutes Basic Training + 20 min. Lunar Flow Yoga
Tuesday: 20 minutes Gentle Hatha Yoga
Wednesday: 5 miles (45:05/9:01 pace) + 20 min. Yoga for Runners
Thursday: 20 minutes Power Yoga
Friday: 30 min. free weights + 4.5 mile run (41:45/9:16 pace)
Saturday: 60 min. elliptical
Week 3
Sunday: Ras 5k
Monday: 60 minutes Basic Training
Tuesday: 4 miles (38:59/9:44 pace) + 20 minutes of Power Yoga
Wednesday: 20 min. Heart Opening Flow + 4 mile run (35:46/8:56 pace)
Thursday: Off
Friday: 40 minutes yoga + 20 minutes strength training
Saturday: 6 miles (55:25/9:14 pace) + 75 minutes yoga
Week 4
Sunday: 35-minute run (3.95 miles/8:51 pace) + 10 min. elliptical
Monday: 40-minute Lower Body Workout + 60 minutes Basic Training
Tuesday: Off
Wednesday: 5 mile run (43:50/8:46 pace) + 20 minutes Core Yoga
Thursday: 20 min. Gentle Hatha Yoga #2
Friday: 7 miles (66:00/9:25 pace)
Saturday: Off
Week 5
Sunday: 45 minutes Lunar Flow yoga
Monday: Off
Tuesday: 4 miles (36:33/9:08 pace) + abs/core exercises
Wednesday: 20 minutes yoga
Thursday: 35 minutes upper body strength training
Friday: Off
Saturday: 8 miles (1:15:26, 9:25/pace) + 20 minutes Yoga for Runners
Week 6
Sunday: 75 minutes Beginner Yoga at Healing Tree
Monday: 4-mile run + 1-mile walk
Tuesday: 30 minutes elliptical + 20 min. core strengthening
Wednesday: 35 minutes circuit training + 35 minute treadmill walk
Thursday: Off
Friday: 9 miles (1:23:37, 9:17 pace)
Saturday: Off
Week 7
Sunday: 20 min. sprint-jog run and 35 min. upper body strength training
Monday: Off
Tuesday: 30 min. stepmill + 15 min. elliptical + 15 min. abs/core
Wednesday: 30 min. treadmill walk + 15 min. upper body strength training
Thursday: 20-minutes Lunar Flow yoga
Friday: 30 minute treadmill run + Level 1 of 30-Day Shred
Saturday: 10 miles (1:36:10, 9:01 pace)
Week 8
Sunday: 4 mile walk + 45 min. Yoga for Runners
Monday: Level 1 of 30-Day Shred + walking downtown
Tuesday: 15 min. elliptical + 15 min. Power Abs + 45 min. Smart Bells
Wednesday: 45 min. elliptical + 15 min. treadmill walk
Thursday: Body Defined
Friday: 2-mile run + 40 min. elliptical
Saturday: 7 miles (1:00:40, 8:40 pace)
Week 9
Sunday: Off
Monday: 30 min. Smart Bells + 60 min. Body Defined + 15 min. elliptical
Tuesday: 45 min. elliptical
Wednesday: Off
Thursday: Body Defined + Power Abs
Friday: Off
Saturday: 45 min. elliptical + 20 min. treadmill walk
Week 10
Sunday: Off
Monday: Smartbells Express + 25 min. elliptical
Tuesday: 50 min. elliptical + pull-ups + dips
Wednesday: Off
Thursday: 30 min. run-walk + 20 min. strength training
Friday: Off
Saturday: 45 min. elliptical + abs/core
Week 11
Sunday: Off
Monday: 25 min. elliptical + 15 min. walk + 15 min. strength training
Tuesday: 15 min. walk + 25 min. elliptical + 35 min. strength training
Wednesday: 30 min. walk + 35 min. elliptical
Thursday: 35 min. elliptical + 25 min. strength training
Friday: 25 min. elliptical + 30 min. strength training
Saturday: Off
Week 12
Sunday: 20 min. elliptical + 35 min. walking + 15 min. abs
Monday: 45 min. Bosu Challenge + 15 min. Power Abs + 20 min. elliptical
Tuesday: Off
Wednesday: 30 min. Body Defined + 60 min. Vinyasa Yoga
Thursday: Off
Friday: Off
Saturday: Off
Race Day: Run to Remember Recap