Ultra Marathon Training Plan
Auburn 50k (31.2 miles)
June 4, 2011
Monday:
Core:
Ab Chair: Upper hanging knee-ups (3 x 20), Lower hanging leg-ups (3 x 20), dips (3 x 15), weighted crunches (3 x 15) -> 15 – 25 lbs.
Standing side crunches (3 x 15) -> 45 lbs, Leaning Side Crunches with Kettle bell (3 x 15)
GHT Crunches arms up (3 x 10) -> 10 – 25 lbs., GHT “Free Crunches (3 x 10 – 20)
Hammer Crunch Machine (3 x 20) -> 40 – 60 lbs.
Legs: Row (2,000 + m) & Bike (20 – 30 mins.)
Push Ups: 100
Pull Ups: (3 x 10)
Run: Moderate (8 – 10)
Tuesday:
Core:
Normal Planks (3 x 1:30) ->30 sec. rest, Side Planks (3 x 1:00) 30 sec. rest
Leg lifts (30 sec. x 6 inches & 30 sec. apart), Leg-ups (3 x 12)
Ab ball hands to feet (3 x 15), Bosu Ball Crunches (3 x 15), Side to side medicine ball (30 sec burnout)
Crunches (3-5 sets x 25)
Legs: Box Jumps (3 x 25) & Jump Rope 15 mins.
Push Ups: 100
Run: Moderate (8 – 10)
Wednesday:
Run: Speed Work Out (Track) 5 – 10 800m sprint -> rest 400 m jog around track in between intervals
Pull Ups: (3 x 10)
Core:
300 Spartan Ups (3 sets) ->135 lbs
Legs: Squats (3 x 15) -> 135 lbs. & Kettle Bell Lunges (3 x 12) -> 26 kg., Straight Leg Dead Lifts (3 x 15) -> 135 lbs., Leg Press Machine (3 x 15) -> 225 lbs., Calves (3 x 20) -> any exercise(s)
Thursday:
OFF
(Sauna for stretching if needed/wanted)
Friday/Saturday: **All contingent on how the legs feel from the workout**
Run(s): 1 moderate run (5-12 miles) & 1 long run (13.1 + miles)
Sunday:
ANYTHING GOES!!!
Row, Bike, Run, Swim, Speed Workout, Hill Runs, Pull ups, Push ups, Abs
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