First Race/FITTEST Race- Week Two Training Schedule

Like last time, begin EVERY workout (whether it's a run, strength training, or flexibility day) with at least a 5-10 minute warm-up, and follow each workout with at least a 5 minute cool-down.  Simply walking will do, just something to bring your heart rate slowly up (or down as the case may be) and transition your muscles into or out of the workout.

If you have time, follow every workout with the entire flexibility routine.  If time doesn't permit, then at least do an abridged version, which includes just 3 quick stretches.  The calf stretch from the full flexibility routine, as well as:

*Standing Quad Stretch* 

Lift one leg off the ground and bring the heel to the glute, stretching the front of the leg.  Hold for 5 deep breaths before switching sides.

*Hamstring Stretch*

From standing, simply bend at the hips, folding the upper body over the lower body, stretching out the backs of the legs.  Take 5 deep breaths, letting gravity pull you deeper into the stretch.

And here's your week two schedule-

Day 1-  Interval Training.  1 minute of jogging or running, followed by 2 minutes of walking or jogging, depending on your ability level.  Complete 10 full sets for a total of 30 minutes.

Day 2- Strength Training for Runners Plan

Day 3- Flexibility Routine

Day 4-  Long Run.  50 minutes at a steady pace.  If you can't run for the duration, jog.  If jogging becomes too much, allow yourself to speed walk.  Long days aren't about speed, they're about building endurance!

Day 5- Interval Training and Strength Training.  1 minute full intensity run/jog, followed by 2 minutes of recovery jog/walk.  Complete just 5 sets for a quick 15 minute cardio workout, then follow with the strength training plan.

Day 6- Rest Day

Day 7- Cross-training for 60 minutes.

You'll notice that one of your rest days has become a mandatory flexibility day.  As you progress, more of your rest days will become light activity or active recovery days on which we work on increasing mobility and range of motion and reducing soreness and fatigue.

Enjoy your weekend and come back on Monday for the final portion of the FITTEST 2 month to 10K plan!

- Sarah