Our Wednesday workout is awesome…rock those abs Crew!
I’m headed out super early this morning for a speed session at the track. I’ll probably be home before most of you wake up, will rock out our ab work, then I’ll be napping! 😉
4 sets of 15 + 5 minute plank + lower back stretch….make time and rock those abs!
Day 26 exercises: Abs – 4 sets of 15
- Sharon’s Walk Down Plank
- Lower Body Russian Twist
- Standing Side Crunch
- In and Outs
- Bedtime Plank
Bonus: 5 Minute Plank
Extra Credit: Lower Back Stretch – This one’s for Jennifer…but all of us will benefit!
Speed Work: Who’s joining me in spirit for speed work today? I wanna see some mile repeats! Here’s the workout:
This week we are doing 2-3 mile repeats, but not at your fastest speed. You want to be at about 85%-90% of your 5K race pace. Think of it as a “tempo pace”. Your tempo pace should be a little faster then the time you would be able to hold during a half marathon. For example, my fastest half marathon is just under 2 hours (average 9:10/mile), so my tempo pace for these mile repeats would be around an 8:55. Never ran a half? That’s ok! I know the numbers are a little daunting to some, but don’t stress. Reach out to me by PM here and let’s chat. I will help you figure out where you should be.
- Warm Up – 1 mile (or more)
- Mile Repeats – 2-3 miles – No walking during your mile repeat. Run 1 mile then rest for 2 minutes. Stand there. Breathe. Do not walk. Start your watch over or hit that “lap” button before each mile. After you get your breathe back (don’t wait too long, 2 minutes is enough recovery time) then do another mile. Repeat 2-3 times.
- Cool down – 1 mile (or more)
- Total of 5-6 miles
- Stretch! – 7 Key Stretches for Runners
Whatever happens today….do not give up! Rock those abs Crew cause this is for YOU!