so I signed myself up for a half marathon in July and a full marathon a month later in August.
What have I done?
well... I've forced myself to start training. No more excuses!
I read in Tim Ferris' book "4-hour body" that he has a 12-week training course that I plan on following. (why not, right?) Here is week 1 for reference:
Mon AM Good mornings - 2x8 w/180sec rest inbetween sets
PM CF: Annie (50-40-30-20-10 double unders, situps)
Tues AM 8x200m (on 2 min) not slowing more than 2-3 sec.
PM*** 21-15-9 push-press (75% max), pullups (kipping)
WED AM Row 1500m (sprint), 75% max power clean, 30 reps.
PM ---
THURS AM ---
PM 5K
FRI AM 2x800m on 3min- not slowing more than 4-5 sec
PM*** 3 rounds of max rep (no time limit on any) pushups, (rest 1 min) pullups (rest 1 min) air-squats (no weight) (rest 1 min)
SAT AM Bench press/floor press 50-60% 1RM) 8 sets of 3. on min.
rest 10 min. Tabata row (20:10x8)
PM ---
SUN AM 15-12-9 thrusters (rx) alternated with:
30-20-10 box jumps (rx)
PM ---
***= 3+ hours after AM workout.
20:10x8 = 20 seconds on, 10 seconds off. 8 rounds
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If anyone else is interested in doing this with me, or interested in what the other weeks are, let me know and I'll post more. |
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