Workouts

Workouts 1-3

Workouts 4-7

Workouts 8-10

Itching to run? Here are some workout ideas!
*Please check with your doctor first.

Workout 1 (back to top)
-20 minute run (at least 2 miles)
- 50 crunches
- 10 push ups
- 10 lunges
- 50 crunches
- 30 second wall sit

Workout 2
- 800M warm -up, slow
- 3 laps, alternating with 100M stride (80% effort) and 100M jog
- 400M sprint
- Drills: high knees, butt kicks, kareoke, bounding, backwards running-
50M of each
- 20 dips
- 20 step ups
- 5- crunches

Workout 3
- 4 mile run, moderate pace (30 minutes)
- 200 M slow jog to cool down
- stretch!

Workout 4 (back to top)
Weight Training
- 20 minutes med-high intensity on stationary bike
- Arm strength training (bicep, tricep)
- 50-75 crunches, break every 25
- Stretch while warm
- .5 mile cool down run

Workout 5
- 1/2 - 1 mile run
- Tennis (move around while playing) for 45 minutes
- stretch

Workout 6
- 25 meter pool:
- 4 laps breast stroke
- 4 laps freestyle
- 4 laps backstroke
- pool running (keep head above water) for 10 minutes
- tread water for 3 minutes at a time, take breaks, go back

Workout 7
Stanford Dish hike, moderate pace, about 1 hour
- stretch, wear sunscreen, drink lots of water

Workout 8 (back to top)
- 3 mile run (20-25 minutes)
- 50 crunches
- 10 push ups
- stretch

Workout 9
- 2 mile run (15-20 minutes)
- 75 crunches, break after 25
- 15 push ups
- stretch

Workout 10
- 1 mile run (6-8 minutes)
- Drills at track: high knees, butt kicks, kareoke, bounding, backwards
running- 50M of each
- 4 stadiums
- core work: leg lifts- 20, crunches- 50, bicycles- 20 each side
- stretch!