Five Mile Journey in 8 Weeks – Week 3

Dan Week 3

Week 3 – Carry your own torch

 Be sure to read week 1 and week 2.

This week’s schedule – focus on distance:

Day 1 – record your time.

  • Walker – Walk for 2 miles (or 3.21 km)
  • Walk/Run  – Walk/Run for 2 miles alternating between run and walk
  • Jogger – Run easy for 2 miles.

Day 2

  • REST

Day 3 (same as day Day 1 but finish 15 seconds faster)

  • Walker – Walk for 2 miles (or 3.21 km)
  • Walk/Run  – Walk/Run for 2 miles alternating between run and walk
    • Add core exercises to this day.
      • 10 push-ups and 10 set-ups.  Do 3 times.
      • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 15.  Repeat 3 times
  • Jogger – Run easy for 2 miles.
    • Add core exercises to this day.
      • 10 push-ups and 10 set-ups.  Do 3 times.
      • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 15.  Repeat 3 times

Day 4

  • REST

Day 5

  • Walker – Walk for 2.5 miles (4.02 km)
  • Walk/Run  – Walk/Run for 2.5 miles
    • Add core exercises to this day.
      • 10 push-ups and 10 set-ups.  Do 3 times.
      • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 15.  Repeat 3 times
  • Jogger – Run easy for 2.5 miles.
    • Add core exercises to this day.
      • 10 push-ups and 10 set-ups.  Do 3 times.
      • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 15.  Repeat 3 times

Day 6

  • Walker – Walk for 2.5 miles, easy
  • Walk/Run  – Walk/Run for 2.5 miles
  • Jogger – Run easy for 2.5 miles.

Day 7

  • Walkers
    • Add core exercises to this day.
      • 10 push-ups and 10 set-ups.  Do 3 times.
      • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 15.  Repeat 3 times
  • Walk/Run & Joggers
    • Add core exercises to this day.
      • 10 push-ups and 10 set-ups.  Do 3 times.
      • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 15.  Repeat 3 times
      • Planks – Hold plank exercise for 30 seconds.  Repeat 3 times.

Always stretch after your workout:  Simply a good habit and practice to get into.  Lite stretching of the same muscle groups you did in your warm up for 15 to 30 seconds and repeating two to three times will help keep you flexible.

See you on the streets,

Coach Dan

Coach Dan Blankenship

Coach Dan Blankenship

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