Objectives:
Continue building aerobic capacity
Increase endurance and strength
Incorporate cross-training for overall fitness and injury prevention
Focus on maintaining a consistent training routine
Weekly Schedule:
Day 50
Workout: 1 hour easy run
Heart Rate: 65-70% HR
Run at a comfortable pace, focusing on relaxed breathing and maintaining a conversational pace.
Day 51
Workout: Cross-training
Choose an activity like cycling, swimming, or using the elliptical for 45 minutes. Keep the effort moderate to maintain cardiovascular fitness while giving your running muscles a break.
Day 52
Workout: 1 hour 35 minute run with intervals
Heart Rate: 75-80% HR during intervals
Details: Maintain a steady pace, incorporating 8 minutes at a higher intensity followed by 4 minutes of easy running. Repeat this cycle during the run to build stamina and speed.
Day 53
Workout: Strength training
Focus on full-body exercises such as squats, lunges, deadlifts, planks, and upper body exercises like push-ups and rows. Aim for 45 minutes.
Day 54
Workout: Rest or light yoga/stretching
Give your body a rest or engage in gentle stretching or yoga to maintain flexibility and aid recovery.
Day 55
Workout: 3 hours long run
Heart Rate: 70-75% HR
Maintain a steady, conversational pace, focusing on endurance and maintaining a consistent pace. Consider a run/walk method to manage fatigue and maintain steady effort.
Day 56
Workout: Cross-training or rest
Engage in a low-impact activity for 45-60 minutes, like swimming or cycling, or take a complete rest day if needed.
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