ABCDEFGHIJ
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Created By:
John DiFini
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DaySetSuperset / Compound SetExerciseRace Week-4Race Week-3Race Week-2Race Week-1**Race Week**helper column
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Monday1-One-arm Pull Downs5 sets x 3 reps6 sets x 4 reps5 sets x 2 reps6 sets x 4 reps2 sets x 10 reps0
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Monday2-Single Dumbbell Deadlifts5 sets x 3 reps6 sets x 4 reps5 sets x 2 reps6 sets x 4 reps2 sets x 10 reps0
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Monday3see belowA[bd]ductors3 sets3 sets3 sets3 sets2 sets0
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Monday3 aHip Adductors8 reps10 reps10 reps10 reps8 reps0
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Monday3 bHip Abductors8 reps10 reps10 reps10 reps8 reps0
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Monday4see belowPull-ups/Dumbbell Cary3 sets3 sets4 sets3 sets2 sets0
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Monday4 aUnderhand Pull-ups'til failure'til failure'til failure'til failure'til failure0
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Monday4 bDumbbell Carry (like a bucket)80 ft100 ft150 ft100 ft150 ft0
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Monday5see belowCalf Trifecta:3 sets; 1 min rest4 sets; 1 min rest5 sets; 1 min rest4 sets; 1 min rest2 sets; 1 min rest0
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Monday5 aCalf Raises on calf machine24X24X24X24X24X0
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Monday5 bCalf Raises on leg press machine24X24X24X24X24X0
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Monday5 cWalking Calf Raises24X24X24X24X24X0
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Monday5 dBurpees12X12X12X12X12X0
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Tuesday1-Trail Run3.5 mile run4 mile run4 mile run4 mile run3 mile run1
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WednesdayOptions:
+ Rest
+ Bike Ride
+ Sprint Intervals		8 x .25 mi; 1.5 min rest9 x .25 mi; 1.5 min rest9 x .25 mi; 1.5 min rest10 x .25 mi; 1.5 min rest7 x .25 mi; 1.5 min rest0
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Thursday1see belowMock Short-form Race2X2X2X2X1X1
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Thursday1 aTreadmill Run2 min3 min4 min3 min5 min1
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Thursday1 bDumbbell Hammer Curl2 sets x 6 reps2 sets x 8 reps2 sets x 4 reps2 sets x 6 reps2 sets x 10 reps1
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Thursday1 cTreadmill Run (sprint 1st min)2 min3 min4 min3 min5 min1
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Thursday1 dOne-arm Standing Low Cable Row2 sets x 6 reps2 sets x 8 reps2 sets x 4 reps2 sets x 6 reps2 sets x 10 reps1
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Thursday1 eTreadmill Run (sprint 1st min)2 min3 min4 min5 min5 min1
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Thursday1 fMonkey Bars+Pull-ups+Hanging Alt Knee Raises2 sets x 'til failure2 sets x 'til failure2 sets x 'til failure2 sets x 'til failure2 sets x 'til failure1
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Thursday1 gTreadmill Run (sprint 1st min)2 min3 min4 min5 min5 min1
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Thursday1 hBurpees2 min3 min4 min5 min5 min1
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Thursday1 iTreadmill Run (sprint 1st min)2 min3 min4 min5 min5 min1
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Thursday1 jStanding Barbell Calf Raise2 sets x 6 reps2 sets x 8 reps2 sets x 4 reps2 sets x 6 reps2 sets x 10 reps1
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Thursday1 kJump-n-Grab2 sets x 6 reps2 sets x 8 reps2 sets x 10 reps2 sets x 10 reps2 sets x 10 reps1
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FridayRest or bike ride0
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Saturday--Target Total Distance10 miles11 miles12 miles11 miles** RACE DAY **1
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Saturday1-Run to playground 1about 0.5 milesabout 0.5 milesabout 0.5 milesabout 0.5 miles1
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Saturday2see belowPlayground Superset1 set1 set1 set1 set1
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Saturday2 aSprint the last X seconds (optional)15 sec20 sec20 sec20 sec1
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Saturday2 bMonkey Bars'til failure'til failure'til failure'til failure1
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Saturday2 cBurpees30X30X30X30X1
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Saturday2 dPull-ups'til failure'til failure'til failure'til failure1
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Saturday2 -alternative - Fireman Pole Climb'til failure'til failure'til failure'til failure1
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Saturday2 -
alternative - Irish Table simulation using chin-up bar
'til failure'til failure'til failure'til failure1
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Saturday2 -alternative - Push-ups'til failure'til failure'til failure'til failure1
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Saturday2 -alternative - Walking Lunges'til failure'til failure'til failure'til failure1
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Saturday3-Run to next playgroundabout 0.5 milesabout 0.5 milesabout 0.5 milesabout 0.5 miles1
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Saturday4see abovePlayground Superset1 set1 set1 set1 set1
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Saturday5-Run to next playgroundabout 0.5 milesabout 0.5 milesabout 0.5 milesabout 0.5 miles1
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Saturday6see abovePlayground Superset1 set1 set1 set1 set1
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Saturday7-Run to trailabout 0.5 milesabout 0.5 milesabout 0.5 milesabout 0.5 miles1
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Saturday8-Trail run'til you hit half the miles'til you hit half the miles'til you hit half the miles'til you hit half the miles1
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Saturday9-
hit the playgrounds again on the way back
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SundayRest & NO bike ride for you!0