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
****Click here for how to videos****
- 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!
Hey Crew! The Chicago Marathon is over but there’s no more time to rest. Lots more fun races to come and goals more goals to reach!
We all have different reasons for working out…but all those reasons circle back to the same end conclusion…we do it for us.
Strong to the Core 