(
Christine Luff, About.com)
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 (Jul 4) | Rest | 2.4 k run | CT | 2.4 k run (race pace) | Rest | 3.2 k run | 30 min EZ |
| 2 (Jul 11) | Rest | 3.2 k run | CT | 1.6 k run (race pace) | Rest | 4 k run | 30 min EZ |
| 3 (Jul 18) | Rest | 3.2 k run | CT | 2.4 k run (race pace) | Rest | 4 k run | 30 min EZ |
| 4 (Jul 25) | Rest | 4 k run | CT | 2.4 k run (race pace) | Rest | 4.8 k run | 35-40 min EZ |
| 5 (Aug 1) | Rest | 4.8 k run | CT | 2.4 k run (race pace) | Rest | 5.6 k run | 35-40 min EZ |
| 6 (Aug 8) | Rest | 5.6 k run | CT | 2.4 k run (race pace) | Rest | 6.4 k run | 35-40 min EZ |
| 7 (Aug 15) | Rest | 4.8 k run | CT | 2.4 k run (race pace) | Rest | 6.4 k run | 40 min EZ |
| 8 (Aug 29) | Rest | 4.8 k run | CT or Rest | 3.2 k run | Rest | Rest | 5 k Race! |
York Barbell and Dumbell Training System
| Exercise | Sets | Reps | Weight |
|---|
| Barbell Swing | 2 | 12 | 25 lbs. |
| Squat | 2 | 9 | 130 lbs. |
| Pullovers | 2 | 12 | 40 lbs. |
| Bench Press | 2 | 8 | 75 lbs. |
| Military Press | 2 | 8 | 75 lbs. |
| High-Stair Stepping* | 2 | 10 | - |
| Bent Over Rowing | 2 | 10 | 40 lbs. |
| Barbell Curls | 2 | 10 | 40 lbs. |
| Lunges* | 2 | 10 | - |
| Bent Legged Dead Lift | 2 | 7 | 130 lbs. |
| XXX Sit-Ups | 2 | 10 | - |
| XXX Leg Raises | 2 | 10 | - |
* lunges and stair stepping routine done before Saturday runs as well
Jamoosh
| Routine | Goal | Current | Comment |
| 1. Crunches | 30 | 30 | Ya big deal anyone can do these |
| 2. Bicycle Kicks | 25 | 42+8 | A little challenging |
| 3. Supine Bridge (face up) | 30 seconds | 40 seconds | Not fair I just did bench presses and military presses and my arms are sliding out because my hands are sweaty |
| 4. Leg Lift | 30 seconds | 45 seconds | I'm in control could have done 30 |
| 5. Ankle Grabbers | 25 each ankle | 60 | I burned off all the hair on my back |
| 6. Diamonds in the Sky | 20 | 25 | did big fist in the sky - more manly |
| 7. Hip lift | 30 seconds | 45 seconds | ok you got me I'm really tired (this exercise is kinda girly, no?) sweaty hands |
| 8. Plank | 45 seconds | 45 seconds | not fair! my arms are tired remember |
| 9. Back Stretch | 30 seconds | 45 seconds | you see I am fit! |
| 10. Push-ups | 20 | 10 + 3 + 7 cheat | Again - not fair because of the bench press exhaustion |
| 11. Shoulder taps | 20 each shoulder | 20 ea. | Who makes these exercised up? (when do I catch a chicken in an alley - Ay-dree-ann!) sweaty hands |
| 12. Superman | 15 | 20 | Again - you see I am fit! |
| 13. Side bridge | 30 seconds | 35 ea. seconds | Not fair #3 - bench press! hello! |
completed
(
Christine Luff, About.com)
| Day | Routine | Day | Routine | Day | Routine |
|---|
| 1 | 1/1 x 10* | 8 | 3/1 x 4, then 1/1 x4 | 15 | 4/1 x 4 |
| 2 | 1/1 x 10 | 9 | 2/1 x 6 | 16 | 2/1 x 8 |
| 3 | Rest | 10 | Rest | 17 | 5/1 x 4 |
| 4 | 2/1 x 5, then 1/1 x 5 | 11 | 3/1 x 5 | 18 | Rest |
| 5 | 2/1 x 5, then 1/1 x 5 | 12 | 2/1 x 8 | 19 | 4/1 x 6 |
| 6 | Rest | 13 | Rest | 20 | 2/1 x 5 |
| 7 | 2/1 x 6 | 14 | 3/1 x 5 | 21 | 5/1 x 5 |
| *Run 1 minute, walk 1 minute, ten times, for a total of 20 minutes. |
