January
Beginners_Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
9
10
11
12
13
14
15
Jog 5 minutes
Stretch
LIFT
Jog 5 minutes
Stretch
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
16
17
Jog 5 minutes
Stretch
Jog 5 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
23
Jog 10 minutes
Stretch
LIFT
24
Jog 5 minutes
Stretch
Jog 15 minutes
Stretch
Jog 10 minutes
Stretch
30
Jog 10 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
31
Jog 10 minutes
Stretch
Jog 15 minutes
Stretch
Jog 5 minutes
Jog 5 minutes
Stretch
Stretch
Do the core
exercises for
Jog 10 minutes
30 seconds each Stretch
Jog 10 minutes
Stretch
18
1
LIFT
Jog 10 minutes
Stretch
20
Jog 5 Minutes
Stretch
RUN 2 MILES
Stretch
the
weekend:
21
Long run
LIFT
Jog 5 Minutes
Stretch
RUN 2.5 MILES
Stretch
22
sometime
over
Jog 10 minutes
Stretch
27
Jog 10 minutes
Stretch
the
weekend:
28
29
Long run
sometime
over
LIFT
Jog 10 minutes
Stretch
2
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
Jog 15 minutes
45 seconds each Stretch
Jog 10 minutes
Stretch
sometime
Jog 5 minutes
Stretch
26
Jog 10 minutes
Jog 5 minutes
Stretch
Stretch
Do the core
exercises for
Jog 15 minutes
30 seconds each Stretch
Jog 10 minutes
Stretch
Long run
over
19
Jog 5 minutes
Jog 5 minutes
Stretch
Stretch
Do the core
exercises for
Jog 10 minutes
30 seconds each Stretch
Jog 10 minutes
Stretch
25
Jog 5 minutes
Stretch
Jog 5 Minutes
Stretch
RUN 3 MILES
Stretch
3
Jog 10 minutes
Stretch
the
weekend:
4
5
Long run
sometime
over
LIFT
Jog 10 minutes
Stretch
Jog 5 Minutes
Stretch
RUN 3.5 MILES
Stretch
the
weekend:
Page 1
February
Beginners_Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6
7
8
9
10
11
12
Jog 10 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
Jog 20 minutes
Stretch
Jog 10 minutes
Stretch
13
14
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
LIFT
Jog 20 minutes
Stretch
Jog 10 minutes
Stretch
20
Jog 10 minutes
Stretch
LIFT
21
Jog 10 minutes
Stretch
Jog 25 minutes
Stretch
Jog 10 minutes
Stretch
27
Jog 10 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
28
Jog 10 minutes
Stretch
Jog 25 minutes
Stretch
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
Jog 20 minutes
45 seconds each
Stretch
Jog 10 minutes
Stretch
15
1
LIFT
Jog 10 minutes
Stretch
Jog 5 minutes
Stretch
RUN 4 MILES
Stretch
the
weekend:
18
Jog 10 minutes
Stretch
Long run
LIFT
Jog 5 minutes
Stretch
RUN 3.5 MILES
Stretch
19
sometime
over
Jog 10 minutes
Stretch
24
Jog 10 minutes
Stretch
the
weekend:
25
26
Long run
sometime
over
LIFT
Jog 10 minutes
Stretch
2
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
Jog 25 minutes
75 seconds each
Stretch
Jog 10 minutes
Stretch
sometime
17
23
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
Jog 25 minutes
60 seconds each
Stretch
Jog 10 minutes
Stretch
Long run
over
16
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
Jog 20 minutes
60 seconds each
Stretch
Jog 10 minutes
Stretch
22
Jog 10 minutes
Stretch
Jog 5 minutes
Stretch
RUN 4 MILES
Stretch
3
Jog 10 minutes
Stretch
the
weekend:
4
5
Long run
sometime
over
LIFT
Jog 10 minutes
Stretch
Jog 5 minutes
Stretch
RUN 4 MILES
Stretch
the
weekend:
Page 2
March
Beginners_Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6
7
8
9
10
11
12
Jog 10 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
Jog 30 minutes
Stretch
Jog 10 minutes
Stretch
13
14
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
LIFT
Jog 30 minutes
Stretch
Jog 10 minutes
Stretch
20
Jog 10 minutes
Stretch
LIFT
21
Jog 10 minutes
Stretch
Jog 35 minutes
Stretch
Jog 10 minutes
Stretch
27
Jog 10 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
28
Jog 10 minutes
Stretch
Jog 35 minutes
Stretch
Jog 10 minutes
Stretch
Do the core
exercises for
75 seconds each
Jog 10 minutes
Stretch
15
Jog 10 minutes
Stretch
Do the core
exercises for
90 seconds each
Jog 10 minutes
Stretch
22
Jog 10 minutes
Stretch
Do the core
exercises for
90 seconds each
Jog 10 minutes
Stretch
29
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Long run
sometime
over
Jog 30 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
16
17
Jog 5 minutes
Stretch
RUN 4.5 MILES
Stretch
the
weekend:
18
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Long run
Jog 30 minutes
Stretch
LIFT
Jog 5 minutes
Stretch
RUN 4.5 MILES
Stretch
19
sometime
over
Jog 10 minutes
Stretch
23
Jog 10 minutes
Stretch
24
Jog 10 minutes
Stretch
the
weekend:
25
26
Long run
sometime
over
Jog 35 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
30
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
Jog 35 minutes
105 seconds each
Stretch
Jog 10 minutes
Stretch
Jog 5 minutes
Stretch
RUN 4 MILES
Stretch
31
Jog 10 minutes
Stretch
the
weekend:
1
2
Long run
sometime
over
LIFT
Jog 10 minutes
Stretch
Jog 5 minutes
Stretch
RUN 4.5 MILES
Stretch
the
weekend:
Page 3
Beginners_Plan
April
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
3
4
5
6
7
8
9
Jog 10 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
Jog 40 minutes
Stretch
Jog 10 minutes
Stretch
10
11
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
LIFT
Jog 40 minutes
Stretch
Jog 10 minutes
Stretch
17
Jog 10 minutes
Stretch
LIFT
18
Jog 10 minutes
Stretch
Jog 30 minutes
Stretch
Jog 10 minutes
Stretch
24
Jog 10 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
25
Jog 10 minutes
Stretch
Jog 40 minutes
Stretch
Jog 10 minutes
Stretch
Do the core
exercises for
105 seconds each
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Jog 40 minutes
Stretch
26
Jog 10 minutes
Stretch
Do the core
exercises for
120 seconds each
Jog 10 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
13
sometime
14
Jog 5 minutes
Stretch
RUN 4.5 MILES
Stretch
the
weekend:
15
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Long run
Jog 40 minutes
Stretch
LIFT
Jog 5 minutes
Stretch
RUN 5 MILES
Stretch
16
sometime
over
Jog 10 minutes
Stretch
19
Jog 10 minutes
Stretch
Do the core
exercises for
60 seconds each
Jog 10 minutes
Stretch
Long run
over
12
Jog 10 minutes
Stretch
Do the core
exercises for
120 seconds each
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
20
Jog 10 minutes
Stretch
20 minute jog
Stretch
21
BAY COLLEGE
CAMPUS
5K!!!!!
1 mile C/D
Stretch
27
Jog 10 minutes
Stretch
28
Jog 10 minutes
Stretch
weekend:
22
1 mile W/U
6 X 20 second
Stride Outs
the
23
Jog 10 minutes
Stretch
20 minute jog
Stretch
29
30
Long run
sometime
over
Jog 40 minutes
Stretch
LIFT
Jog 10 minutes
Stretch
Jog 5 minutes
Stretch
RUN 5 MILES
Stretch
the
weekend:
Page 4
Beginners_Plan
STRETCH / ICE AS NEEDED
* ARM CIRCLES
* ACROSS SHOULDERS
* STANDING QUAD R/L
* SEATED HAM R/L
* BUTTERFLY
* ADDUCTOR
* RIGHT SIDE & LEFT SIDE
* BACK STRETCH W/ NOSE TO TOES
* BUTT STRETCH
* SEAL
* CALF STRETCH R/L
* HIP FLEXOR
* REACH FOR EACH TOE
* OVERHEAD
COREWORK (START WITH 30 SECONDS & ADD 15 SECONDS EVERY 2 WKS)
*RUSSIAN TWISTS
*LEG RAISES
*PLANK
*PUSH UPS
*SIDE PLANK
*CRUNCHES (FEET ON THE FLOOR)
*DYNAMIC PLANK
*CRUNCHES (FEET IN THE AIR)
*BICYCLES
*KILLERS
*SUPERMAN
*SUPER UPS
*For any questions concerning this workout plan and for lifting ideas please feel free to contact me at:
OFFICE—906-217-4186
CELL------906-280-5076
[email protected]
Thank you & good luck!
Jim Murtha
Page 5
January
Intermidiate_Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
9
10
11
12
13
14
15
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Lift
20-30 minute jog
Jog 10 minutes
Stretch
16
Stretch
17
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
24
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Lift
20-30 minute jog
Jog 10 minutes
Stretch
30
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
18
Stretch
31
Jog 10 minutes
Stretch
25
Long run
Lift
Jog 5 minutes
Stretch
RUN 4 MILES
Jog 5 minutes
Stretch
Jog 10 minutes
Stretch
19
20
sometime
the
weekend:
21
Jog 10 minutes
Stretch
Long run
Lift
Jog 5 minutes
Stretch
RUN 4.5 MILES
Stretch
22
sometime
over
Jog 10 minutes
Stretch
26
Jog 10 minutes
Stretch
Do the core
exercises for
30 seconds each
Jog 10 minutes
Stretch
1
Jog 10 minutes
Stretch
over
Jog 5 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
20-30 minute jog
30 seconds each
Jog 10 minutes
Stretch
Stretch
Lift
23
Jog 5 minutes
Stretch
Do the core
exercises for
30 seconds each
Jog 10 minutes
Stretch
27
the
weekend:
28
Jog 10 minutes
Stretch
Long run
Lift
Jog 5 minutes
Stretch
RUN 5 MILES
Stretch
29
sometime
over
Jog 10 minutes
Stretch
2
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
20-30 minute jog
exercises for
20-30 minute jog
Mix in some strides
45 seconds each
Jog 10 minutes
Stretch
Stretch
Stretch
3
Jog 10 minutes
Stretch
the
weekend:
4
5
Long run
sometime
over
Lift
Jog 10 minutes
Stretch
Jog 5 minutes
Stretch
RUN 5.5 MILES
Stretch
the
weekend:
Page 1
February
Intermidiate_Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6
7
8
9
10
11
12
Jog 10 minutes
Stretch
1 mile W/U
2 mile Tempo run
Lift
1 mile C/D
Jog 10 minutes
Stretch
13
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
20
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
27
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
14
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
20-30 minute jog
45 seconds each
Jog 10 minutes
Stretch
Stretch
15
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
4 X 400M repeats
Do the core
W/ 400M recover jo
exercises for
30 minute jog
60 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
22
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
20 minute Tempo run Do the core
exercises for
20-30 minute jog
1 mile C/D
60 seconds each
Jog 10 minutes
Stretch
Stretch
1 mile W/U
1
Lift
Jog 5 minutes
Stretch
RUN 5 MILES
Stretch
Jog 10 minutes
Stretch
17
the
weekend:
18
Jog 10 minutes
Stretch
Long run
Lift
Jog 5 minutes
Stretch
RUN 5.5 MILES
Stretch
19
sometime
over
Jog 10 minutes
Stretch
24
the
weekend:
25
Jog 10 minutes
Stretch
Long run
Lift
Jog 5 minutes
Stretch
RUN 6 MILES
Stretch
26
sometime
over
Jog 10 minutes
Stretch
2
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
3 X 1 mile repeats
Do the core
W/5 min jog recove
exercises for
30 minute jog
75 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
sometime
over
23
1 mile W/U
28
Long run
16
1 mile W/U
21
Jog 10 minutes
Stretch
3
Jog 10 minutes
Stretch
the
weekend:
4
5
Long run
sometime
over
Lift
Jog 10 minutes
Stretch
Jog 5 minutes
Stretch
RUN 6.5 MILES
Stretch
the
weekend:
Page 2
March
Intermidiate_Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6
7
8
9
10
11
12
Jog 10 minutes
Stretch
1 mile W/U
Lift
5 X 400M repeats
W/ 400M recover jog
Jog 10 minutes
Stretch
1 mile C/D
Stretch
13
Jog 10 minutes
Stretch
14
1 mile W/U
3 mile Tempo run
Lift
Jog 10 minutes
Stretch
1 mile C/D
Stretch
20
Jog 10 minutes
Stretch
21
1 mile W/U
Lift
6 X 400M repeats
W/ 400M recover jog
Jog 10 minutes
Stretch
1 mile C/D
Stretch
27
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
28
1 mile W/U
3 min hard, 3 min easy
2 min hard, 2 min easy
1 min hard, 1 min easy
Repeat 2 more X
1 mile C/D
Stretch
Jog 10 minutes
Stretch
Do the core
exercises for
75 seconds each
Jog 10 minutes
Stretch
15
Jog 10 minutes
Stretch
Do the core
exercises for
90 seconds each
Jog 10 minutes
Stretch
22
Jog 10 minutes
Stretch
Do the core
exercises for
90 seconds each
Jog 10 minutes
Stretch
29
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Long run
sometime
over
20-30 minute jog Lift
Stretch
Jog 10 minutes
Stretch
16
Jog 5 minutes
Stretch
RUN 6 MILES
Stretch
17
the
weekend:
18
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Long run
30 minute jog
Lift
Jog 5 minutes
Stretch
RUN 6.5 MILES
Stretch
19
sometime
over
Stretch
Jog 10 minutes
Stretch
23
Jog 10 minutes
Stretch
24
Jog 10 minutes
Stretch
the
weekend:
25
26
Long run
sometime
over
20-30 minute jog Lift
Stretch
Jog 10 minutes
Stretch
30
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
30 minute jog
105 seconds each
Jog 10 minutes
Stretch
Stretch
Jog 5 minutes
Stretch
$UN 7 MILES
Stretch
31
Jog 10 minutes
Stretch
the
weekend:
2
1
Long run
sometime
over
Lift
Jog 10 minutes
Stretch
Jog 5 minutes
Stretch
RUN 7.5 MILES
Stretch
the
weekend:
Page 3
Intermidiate_Plan
April
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
3
4
5
6
7
8
9
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
10
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
17
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
24
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
1 mile W/U
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
7 X 400M repeats
Do the core
W/ 400M recover jog
exercises for
20-30 minute jog
105 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
Stretch
11
12
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
3 X 1 mile repeats
Do the core
W/ 5 min recover jog
exercises for
30 minute jog
120 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
Stretch
19
1 mile W/U
Jog 10 minutes
Stretch
20 minute Tempo run Do the core
exercises for
1 mile C/D
60 seconds each
Stretch
Jog 10 minutes
Stretch
25
1 mile W/U
26
Long run
Lift
Jog 5 minutes
Stretch
RUN 7 MILES
Stretch
Jog 10 minutes
Stretch
14
20 minute jog
Stretch
Long run
Lift
Jog 5 minutes
Stretch
RUN 7.5 MILES
Stretch
weekend:
16
sometime
over
Jog 10 minutes
Stretch
21
BAY COLLEGE
8 X 20 second
Stride Outs
CAMPUS
5K!!!!!
1 mile C/D
Stretch
28
Jog 10 minutes
Stretch
the
weekend:
22
1 mile W/U
27
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
8 X 400M repeats
Do the core
W/ 400M recover jog
exercises for
20-30 minute jog
120 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
Stretch
the
15
Jog 10 minutes
Stretch
20
Jog 10 minutes
Stretch
sometime
over
13
1 mile W/U
18
Jog 10 minutes
Stretch
23
Jog 10 minutes
Stretch
20 minute jog
Stretch
29
30
Long run
sometime
over
Lift
Jog 10 minutes
Stretch
Jog 5 minutes
Stretch
RUN 8 MILES
Stretch
the
weekend:
Page 4
Intermidiate_Plan
STRETCH / ICE AS NEEDED
* ARM CIRCLES
* ACROSS SHOULDERS
* OVERHEAD
* STANDING QUAD R/L
* SEATED HAM R/L
* BUTTERFLY
* ADDUCTOR
* RIGHT SIDE & LEFT SIDE
* BACK STRETCH W/ NOSE TO TOES
* BUTT STRETCH
* SEAL
* CALF STRETCH R/L
* HIP FLEXOR
* REACH FOR EACH TOE
COREWORK (START WITH 30 SECONDS & ADD 15 SECONDS EVERY 2 WKS)
*BURPEES
*JUMPING JACKS
*WALLSITS
*ICE SKATERS
*JUMPING LUNGES
*RUSSIAN TWISTS
*LEG RAISES
*PLANK
*PUSH UPS
*SIDE PLANK
*CRUNCHES (FEET ON THE FLOOR)
*DYNAMIC PLANK
*CRUNCHES (FEET IN THE AIR)
*BICYCLES
*KILLERS
*SUPERMAN
*SUPER UPS
*For any questions concerning this workout plan and for lifting ideas please feel free to contact me at:
OFFICE—906-217-4186
CELL------906-280-5076
[email protected]
Thank you & good luck!
Jim Murtha
Page 5
January
Advanced_Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
9
10
11
12
13
14
15
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Lift
20-30 minute jog
Jog 10 minutes
Stretch
Stretch
16
17
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
23
Lift
24
Jog 10 minutes
Stretch
20-30 minute jog
Jog 10 minutes
Stretch
Stretch
30
31
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Lift
20-30 minute jog
Mix in some strides
Jog 10 minutes
Stretch
18
Jog 10 minutes
Stretch
Stretch
25
4 MILES
Stretch/Ice
Jog 10 minutes
Stretch
19
20
22
LONG RUN:
4 MILES
Stretch/Ice
Lift
Jog 10 minutes
Stretch
27
Jog 10 minutes
Stretch
28
1 mile W/U
29
LONG RUN:
Lift
30 minute jog
5 MILES
W/ 30 second strides
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
2
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
20-30 minute jog
45 seconds each
Jog 10 minutes
Stretch
Stretch
21
Jog 10 minutes
Stretch
26
Jog 10 minutes
Stretch
Do the core
exercises for
30 seconds each
Jog 10 minutes
Stretch
1
LONG RUN:
Lift
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
20-30 minute jog
30 seconds each
Jog 10 minutes
Stretch
Stretch
Lift
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Do the core
exercises for
30 seconds each
Jog 10 minutes
Stretch
3
Jog 10 minutes
Stretch
4
5
1 mile W/U
LONG RUN:
Lift
HR pickups for
3 miles
5 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
Page 1
February
Advanced_Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6
7
8
9
10
11
12
Jog 10 minutes
Stretch
1 mile W/U
2 mile Tempo run
Lift
Jog 10 minutes
Stretch
1 mile C/D
Stretch
13
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
14
Jog 10 minutes
Stretch
4-6 X 400M repeats
Do the core
W/ 400M recover jog
exercises for
60 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
21
1 mile W/U
20 minute Tempo run
Lift
Jog 10 minutes
Stretch
27
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
15
1 mile W/U
20
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
Do the core
exercises for
45 seconds each
Jog 10 minutes
Stretch
1 mile C/D
Stretch
28
1 mile W/U
22
Jog 10 minutes
Stretch
Do the core
exercises for
60 seconds each
Jog 10 minutes
Stretch
1
Jog 10 minutes
Stretch
3 X 1 mile repeats
Do the core
W/5 min jog recovery
exercises for
75 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
20-30 minute jog
Stretch
1 mile W/U
LONG RUN:
Lift
HR pickups for
3 miles
6 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
16
17
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
30 minute jog
Stretch
20-30 minute jog
Stretch
LONG RUN:
Lift
HR pickups for
3.5 miles
6 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
24
Jog 10 minutes
Stretch
25
26
1 mile W/U
LONG RUN:
Lift
HR pickups for
3.5 miles
7 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
2
3
Jog 10 minutes
Stretch
Jog 10 minutes
Stretch
30 minute jog
Stretch
19
1 mile W/U
23
Jog 10 minutes
Stretch
18
4
5
1 mile W/U
LONG RUN:
Lift
HR pickups for
4 miles
7 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
Page 2
March
Advanced_Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6
7
8
9
10
11
12
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
13
Jog 10 minutes
Stretch
1 mile W/U
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
6 X 400M repeats
Do the core
W/ 400M recover jog
exercises for
20-30 minute jog
75 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
Stretch
14
1 mile W/U
3 mile Tempo run
Lift
Jog 10 minutes
Stretch
20
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
27
Jog 10 minutes
Stretch
1 mile C/D
Stretch
21
15
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
6-8 X 400M repeats
Do the core
W/ 400M recover jog
exercises for
20-30 minute jog
90 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
Stretch
1 mile W/U
Lift
1600-800-400
400-200-200
Jog 10 minutes
Stretch
1 mile C/D
Stretch
29
LONG RUN:
Lift
HR pickups for
4 miles
8 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
17
Jog 10 minutes
Stretch
19
LONG RUN:
Lift
HR pickups for
4.5 miles
8 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
24
Jog 10 minutes
Stretch
25
26
1 mile W/U
LONG RUN:
Lift
HR pickups for
4.5 miles
9 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
30
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
30 minute jog
105 seconds each
Jog 10 minutes
Stretch
Stretch
18
1 mile W/U
23
1 mile W/U
28
1 mile W/U
16
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
30 minute jog
90 seconds each
Jog 10 minutes
Stretch
Stretch
22
Jog 10 minutes
Stretch
31
Jog 10 minutes
Stretch
1
2
1 mile W/U
LONG RUN:
Lift
HR pickups for
5 miles
9 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
Page 3
Advanced_Plan
April
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
3
4
5
6
7
8
9
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
10
Jog 10 minutes
Stretch
1 mile W/U
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
8 X 400M repeats
Do the core
W/ 400M recover jog
exercises for
20-30 minute jog
105 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
Stretch
11
1 mile W/U
Lift
3 X 1 mile repeats
W/ 5 min recover jog
Jog 10 minutes
Stretch
1 mile C/D
Stretch
17
Jog 10 minutes
Stretch
18
1 mile W/U
20 minute Tempo run
Lift
Jog 10 minutes
Stretch
24
Jog 10 minutes
Stretch
Lift
Jog 10 minutes
Stretch
1 mile C/D
Stretch
25
1 mile W/U
12
Jog 10 minutes
Stretch
Do the core
exercises for
60 seconds each
Jog 10 minutes
Stretch
26
1 mile W/U
LONG RUN:
Lift
HR pickups for
5 miles
10 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
13
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
Do the core
exercises for
30 minute jog
120 seconds each
Jog 10 minutes
Stretch
Stretch
19
Jog 10 minutes
Stretch
14
Jog 10 minutes
Stretch
20 minute jog
Stretch
LONG RUN:
Lift
HR pickups for
3 miles
1 HOUR
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
21
22
1 mile W/U
BAY COLLEGE
8 X 20 second
Stride Outs
1 mile C/D
Stretch
27
Jog 10 minutes
Jog 10 minutes
Stretch
Stretch
8-10 X 400M repeats
Do the core
W/ 400M recover jog
exercises for
20-30 minute jog
120 seconds each
1 mile C/D
Jog 10 minutes
Stretch
Stretch
Stretch
16
1 mile W/U
20
Jog 10 minutes
Stretch
15
28
Jog 10 minutes
Stretch
CAMPUS
5K!!!!!
29
23
Jog 10 minutes
Stretch
20 minute jog
Stretch/Ice
30
1 mile W/U
LONG RUN:
Lift
HR pickups for
5 miles
8 MILES
Stretch/Ice
Jog 10 minutes
Stretch
1 mile C/D
Stretch
Page 4
Advanced_Plan
STRETCH / ICE AS NEEDED
* ARM CIRCLES
* ACROSS SHOULDERS
* STANDING QUAD R/L
* SEATED HAM R/L
* BUTTERFLY
* ADDUCTOR
* RIGHT SIDE & LEFT SIDE
* BACK STRETCH W/ NOSE TO TOES
* BUTT STRETCH
* SEAL
* CALF STRETCH R/L
* HIP FLEXOR
* REACH FOR EACH TOE
* OVERHEAD
COREWORK (START WITH 30 SECONDS & ADD 15 SECONDS EVERY 2 WKS)
*BURPEES
*JUMPING JACKS
*WALLSITS
*ICE SKATERS
*JUMPING LUNGES
*RUSSIAN TWISTS
*LEG RAISES
*PLANK
*PUSH UPS
*SIDE PLANK
*CRUNCHES (FEET ON THE FLOOR)
*DYNAMIC PLANK
*CRUNCHES (FEET IN THE AIR)
*BICYCLES
*KILLERS
*SUPERMAN
*SUPER UPS
*For any questions concerning this workout plan and for lifting ideas please feel free to contact me at:
OFFICE—906-217-4186
CELL------906-280-5076
[email protected]
Thank you & good luck!
Jim Murtha
Page 5