Tuesday, January 24, 2012

Power Exercises for Runners 3 Week Program

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Power Exercises for Runners
3 week Program


This is another great way to tone up your abs. I never looked better then when I trained for my half and then full marathon. So join me in this next 3 week program of getting yourself conditioned to run long distances. You'll have cut abdominals in no time when you run.


Week 1 Get Started
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Day 1 Get Your Best Body Ever
Day 2 30-min-tempo-run-strength-training
Day3 35-min-tempo-run
Day 4 3-m-run-strength
Day 5 Rest
YOU DID ATLEAST 12 MILES! CONGRATS

Week 2 Get POWER
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Day 1 3-mile-run-strength-training-2
Day 2 3.5-mile-run-stretching-exercise 
Day 3 7-x-400-mile-pace
Day 4 4 mile-run-strength
Day 5 Rest
YOU DID ATLEAST 13 MILES! CONGRATS

Week 3 Get Ripped
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Day 1 Get Your Best Body EVER Level 2
Day 2 40 minute Temp Run Level 2
Day 3 Rest or run
Day 4 60-min-tempo-run-level-2
Day 5 7-x-400-pace-week-3
YOU FINISHED!! YOU DID THIS WEEK ATLEAST 14 MILES!!
YOU HAVE RUN A TOTAL OF ATLEAST 38 MILES!!

CONGRATS!
Posted by akebulan at

15 comments:

  1. AnonymousJanuary 30, 2012 at 5:39 AM

    I ran cross country in high school and I am going to get try this 3-week program to get back into running. I am very excited! I will post my results as they come. I will begin either this week or the next. Thanks for posting!

    ReplyDelete
    Replies
    1. Michelle FreemanJanuary 30, 2012 at 7:25 AM

      I did a half marathon last year and a full this year. I love to run and am now just putting this up to give me some strength during my down time. I cant wait to see your posts.

      Delete
  2. Shawna AFebruary 8, 2012 at 6:46 AM

    I use to be a cross country runner and a swimmer... I'm going to start this 3 week training program today, hoping to fall back in love with running... I just turned 39, and have a goal to get my body in the best shape it can be and hopefully run a 1/2 or full marathon by the time I turn 40... Thanks for the posting this for us that need a routine to follow... I am also planning on doing the 8 week challenge. I'm so excited for you to help me get back into shape and start seeing positive results...

    ReplyDelete
    Replies
    1. Michelle FreemanFebruary 8, 2012 at 7:04 AM

      I am happy to be here for you too. I am excited for you and know you totally are going to surprise yourself with what you are able to do. You are ageless and no one can hold you back.

      Delete
  3. JennaFebruary 9, 2012 at 7:00 AM

    Since you post 5 days for each week, do we take 3 days off? Or start over on day 6 with the next week?

    ReplyDelete
    Replies
    1. Michelle FreemanFebruary 9, 2012 at 7:21 AM

      Jenna, I wrote it that way so you can take two or like you said continue the next week.

      Delete
  4. Brooke P.February 16, 2012 at 2:12 PM

    I started running Jan 1 2012 and have worked my way up to 4 miles a day. I run a mile then walk for 1 min then run another one and so on. Im trying to get to the point where I can run it all w/o stopping and then add on more miles. My issue: I have actually gained weight and Im not losing inches either. My legs are getting bigger. This is very frustrating for me. I eat a healthy diet and always watch my calories. Do you have any advice? Thank you so much!

    ReplyDelete
  5. charityFebruary 29, 2012 at 9:07 PM

    I know trying to tone and/or loosing fat in the inner thigh is very hard to do but what are your recommendations in working that part of your leg? I have not found one thing that works.

    ReplyDelete
  6. BeachgrlMarch 9, 2012 at 7:07 PM

    Looking for a workout that strengthens the mid-back region. Any ideas? Also, looking for an additional running program. Something to improve my runs from about 2 miles to 5-6 miles. Thanks! Much appreciated!

    ReplyDelete
  7. AnonymousMarch 25, 2012 at 2:59 PM

    Do you think running on a treadmill compared to running outside or on a track have the same results?

    ReplyDelete
    Replies
    1. Michelle FreemanMarch 25, 2012 at 9:24 PM

      I feel they are a little different. Belt speed pulls up to keep the pace but street running you have to find the power to keep the pace. Then the impact outside is greater on pavement the treadmill which is fine until a long race and your legs arent used to the impact.

      If you arent getting ready for a race and are running to be healthy then the treadmill is great. If you are running for a race you want to train on the terrain.

      Delete
  8. DescriptionMay 2, 2012 at 4:16 AM

    Altetnating routines and never sticking with the same old thing.

    ReplyDelete
  9. DescriptionMay 4, 2012 at 9:21 AM

    I am posting something about it today for you. Hugs I know how frustrating it can be when something like this happens.

    ReplyDelete
  10. AnonymousMay 7, 2012 at 4:17 PM

    Hi, Michelle,

    I've been working out for a few months now. Mostly doing weight training with some cardio mixed in, but I've gained about 6 pounds. I know this is probably muscle since I'm still fitting my clothes, but I feel that I'm not slimming down the way I'd like to. Which of your workout plans do you suggest. I really want to tone up/slim down in 3-4 weeks. I eat pretty healthy too, snacking between meals. Your blog is great and I'm looking forward to starting your workouts! Thank you!

    ReplyDelete
  11. DescriptionMay 9, 2012 at 3:55 PM

    Do my bikini body 8 week program for as long as you can. I think you will see amazing results. Keep me posted.

    ReplyDelete

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