Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Rest 2X600m, rest 12 min Cross train Bleacher Workout #1 3 miles easy Rest 4 miles road

3X300m, rest 1min swim/bike 80% race pace

Rest 5X1 miles repeats Cross train Bleacher Workout #2 3 miles easy Rest 6 miles road

1 mile pace swim/bike 80% race pace

rest 5 minutes

between reps

Rest 8X800meters Cross train Bleacher Workout #3 3 miles easy Rest 8 miles

swim/bike 80% race pace

Fullspeed

rest 2 minutes between

Rest 5 miles Cross train Bleacher Workout #4 600-400-200-400-600 Rest 10 miles

swim/bike rest 5 min 80% race pace

sprint 2 minutes 4X200m

jog 5 minutes

Always complete 15-20 minutes of dynamic stretching prior to any workout. This is vital to preventing injury and should never be skipped. If you are short on

time it would be more beneficial to shorten your workout rather than to skip the stretching. For ideas on proper dynamic stretching visit: Stretching

Following every workout plan time to complete 15-20 minutes of static stretching. Again, if you are short on time it is better to shorten the workout versus

skipping the stretching.

On crosstrain days you may also substitute strenght training. Focus on the core and arms as well as flexibility. You will quickly begin to notice the benefits

of a regular strength training program in your running and endurance.

Race Pace Caluculator Click here to calculate your race pace.

RUNNINGBLEACHERS.COMFREE 30 Day Bleacher Workout

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1

Warm up with an 800m jog before each work out followed by Ins&Outs.

Each rep should include 50-60 stairs. If bleachers are small continue to go up and down until you reach 50-60 bleachers.

Bleacher Workout 1 Bleacher Workout 2

Workout Reps Description/Between Workout Reps Description/BetweenAfter first rep run 50m.

Rest 2 min

After first rep run 50m.

Rest 1 min

After second rep run 50m

then do 25 frog jumps.

Rest 2 min.

After second rep run 50m

then do 25 frog jumps.

Rest 2 min.

After third rep sprint 50m,

broad jump 10 times, 25

lunges. Rest 2 min.

After third rep sprint 50m,

broad jump 10 times, 25

lunges. Rest 2 min.

Push Ups Up The Bleachers 1 Monster walks 25m. Rest 3

min

Push Ups Up The Bleachers 1 Monster walks 25m. Rest 3

min

Hop on both legs 1 No rest Every other one 2 2 min rest between

The "S" 1 Sprint 50m, 25 frog jumps.

Rest 2 min

Sprint 100m Jog back 50m

around the entire track

1

Run Straight Up 2 Russian walks 25m, broad

jump 10 times

Run Straight Up 4 Russian walks 25m, broad

jump 10 times

Hop on One Leg 2 Run backwards 25m Hop on One Leg 2 Run backwards 25m

25m gut buster 2 25m gut buster 2

Bleacher Workout 3 Bleacher Workout 4

Workout Reps Description/Between Workout Reps Description/BetweenAfter first rep run 50m.

Rest 1 min

After first rep run 50m.

Rest 1 min

After second rep run 50m

then do 25 frog jumps.

Rest 2 min.

After second rep run 50m

then do 25 frog jumps.

Rest 2 min.

After third rep sprint 50m,

broad jump 10 times, 25

lunges. Rest 2 min.

After third rep sprint 50m,

broad jump 10 times, 25

lunges. Rest 2 min.

The "S" 2 Jog 400m between reps High Knees x 50 2 25 push ups then 5 broad

jumps

Hop on both legs 2 2 min rest between Hope on one leg 1 Jog 400m

200m x 6 1 The "S" 1 Jump rope 200, Russian

walks

Hope on one leg 1 Russian walks 25m, broad

jump 10 times

Straight up 2 Broad jump x 10

Straight up 2 Run backwards 25m, then

frog jump 25 times

Hope on both legs 2 Sprint 25m, frog jump X

25, broad jump x 15

25m gut buster 2 Jog 100m do 10 pushups

every 20m

2

Straight up 3 Straight up 3

Bleacher Workouts

Run Straight Up 3 High Knees x 50 3