Week 7 - My 10 week Program

Week 7: Running

Day 1 - Run

1. 100 jumping jacks
2. Stretch
3. Run for 1.5 miles (sprint last 1/8 mile)
4. 8 min abs
5. Stretch

Day 2 - Sprints

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch (3 min)
3. Sprint cycle 5 reps of
• 10 sprint, 50 jog
• 20 sprint, 40 jog
• 30 sprint, 30 jog
• 40 sprint, 20 jog
• 50 sprint, 10 jog
• 60 sprint
4. suicides 5 rounds bb court
5. sprint box 5 times
• sprint 18 yards
• side step 18 yards
• back pedal 18 yards
• side step to start
6. sprint core 5 rounds
7. 10 yard sprint - high jump 10
9. 10 yard sprint - mountian climpbers 30
10. 10 yard sprint - push up 10
11. 10 yard sprint - 15 crunchs
12. .5 mile jog
13. Cool down - Quick yoga series

Day 3 - Rest
8 min ab routine

Day 4 - Run

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch
3. Run for 2 miles (sprint last 1/4 mile) - time
4. 8 min abs
5. Stretch

Day 5 - Run

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch
3. Run for 2 miles (sprint last 1/4 mile) - time
4. 8 min abs
5. Stretch

Day 6 - Distance Sprint

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch
3. Run for 2 miles - jog 1 minute, sprint 30 seconds until done
4. 8 min abs
5. Stretch

Day 7 - Rest
8 min ab routine