Marathon Training Weekly Workout:
Monday, October 4rd @ 6pm
Individual: 5K times 2. 5' rest in between. Eat, drink and stretch when needed.
Relay Team: 5K. Eat, drink and stretch when needed.
"Know your limits, but never stop trying to exceed them."
For the rest of the week: Get in another rowing workout this week. If you can't make rowing, then some other cross training workout would be fine. Try for 40-50 minutes. If you feel energised, do a RowFit Boot Camp or CrossFit workout as well. Additionally, make sure to get in a yoga or stretching class during the week. You should be stretching after EVERY class and every day, for at least 10-20 minutes. Take time to take care of yourself!
Monday, September 27th @ 6pm
Individual: 10K times 3. 10' rest in between. Get water/food and stretch when needed.
Relay Team: 7k times 2. 5' rest in between. Get water/food and stretch when needed. "We are what we repeatedly do. Excellence‚ then‚ is not an act‚ but a habit."
Monday, September 20th @ 6pm Individual: 100 minute steady state. Get water/food and stretch when needed.
Relay Team: 30 minute steady state. 4 minute rest. 20 minute steady state. Get water/food and stretch when needed.
Swahili proverb
Monday, September 13th @ 6pm
Individual: 8k, 7k, 6k with 5 minutes rest between
Relay Team: 6 times 2k. 2 minutes rest between.
"The nice thing about teamwork is you always have others by your side."
- Margaret Carty
Monday, September 6th @ 6pm Individual: 80 minute steady state. Rest & Stretch as needed during the 80 minutes.
Relay Team: Two times 25 minute steady state 3 minutes rest between.
"Perseverance is not a long race; it is many short races one after another."
- Walter Elliot
Individual: 5k, 4k, 3k, 2k, 1k with 2 minutes rest between.
Relay Team: 3k, 3k, 3k with 3 minutes rest between.
"Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity."
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