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This is a sample training plan. Please adjust the schedule to fit your individual health, fitness level, and personal circumstances.
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Race Day: November 9, 2024
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https://open.spotify.com/playlist/37i9dQZF1DWT6anPZiHuxz?si=63d94e49de4d46dd
| Part | Duration | Explanation |
|---|---|---|
| Hamstrings | 30 each side | Sit on the ground with one leg extended, the other foot placed against the inner thigh. |
| Reach toward your toes on the extended leg, keeping your back straight. | ||
| Quads | 30 each side | Stand on one leg, pulling your other heel toward your glutes. |
| Keep your knees together and hips forward. | ||
| Calves | 30 each side | Stand facing a wall, place both hands on the wall, and step one foot back. |
| Press the back heel into the ground and keep the leg straight. | ||
| Hip Flexors | 2 minutes | Lunge forward with one leg bent in front and the back knee on the ground. |
| Push your hips forward gently to stretch the hip flexor. | ||
| Glute | 1 minute | Lay on your back, cross one leg over the other so the ankle rests on the opposite knee. |
| Pull the uncrossed leg toward your chest. | ||
| IT Band | 2 minutes | Stand with feet crossed, and bend to touch your toes. |
| Reach toward the leg that’s in front. | ||
| Upper Back | 1 minute | Cross one arm over your chest and pull it in toward your body with the opposite hand. |
| Side | 45 each side | Stand tall, feet shoulder-width apart. |
| Reach one arm overhead and lean to the opposite side. |
| Exercise | Reps |
|---|---|
| Squats | 3 sets of 12-15 |
| Lunges | 3 sets of 12-15 |
| Push-ups | 3 sets of 10-12 |
| Plank | 3 sets of 30-60s |
| Glute Bridges | 3 sets of 12-15 |
| Russian Twists | 3 sets of 20 |
| Mountain Climbers | 3 sets of 20-30s |
| Dumbbell Rows (if weights) | 3 sets of 12-15 |