Cross-Train

CROSS-TRAINING

This sample Running Program is an example of the Personalized Training Program which will be built specifically for you as part of your Member Services benefits when joining RUNY2K. All individual Programs are built with the following factors being considered:

YOUR RUNNING HISTORY - particularly over the past six weeks
YOUR INJURY HISTORY- both overuse injuries and acute injuries
YOUR SHORT AND LONG TERM PERSONAL FITNESS & LIFESTYLE GOALS

-13 WEEK CROSS-TRAINING PROGRAM-

Week#	SUN	MON	TUE	WED	THU	FRI	SAT	STm	ATm
1	R50	WRT	REST	R80	WRT	OAA	REST	100	170
2	R55	WRT	REST	R80	WRT	OAA	REST	100	175
3	R55	WRT	REST	R85	WRT	OAA	REST	100	180
4-11
12	R55	WRT	REST	R90	WRT	OAA	REST	110	185
13	R55	WRT	REST	R90	WRT	OAA	REST	110	185

R45 = Run aerobically for 45 minutes
OAA = Optional Aerobic Activity (cycling, swimming, squash, etc.)
WRT = Weight Room Program
STm = Strength Training minutes
ATm = Aerobic Training minutes

NOTES:

Switch around the days to suit your individual schedules.

Make sure that you do a 20-25 minutes warm up before the two strength training sessions on one of the aerobic stations, stair machine, bike or rower. These twenty minutes are counted in your weekly aerobic training minutes.

A Circuit Class is an excellent way to get into strength training -- I would recommend that you do one a week until you feel the need to do your own thing.

BARRY'S TEN RULES OF TRAINING

Consider health & fitness as work in progress!
Train -- don't strain.
In training it's the time you spend -- not the distance you cover.
You perform as well as you eat -- and sleep.
Drink 250ml every 20 minutes -- more if it's hot.
Stretching properly is as important as the training session.
Never try anything new in a Race -- drinks, clothing or techniques.
Eat some high carbohydrate within 30 minutes of completing a training session.
Try to get extra sleep on the days you train -- a good rule is minute for minute.
Listen to your body -- it's your best friend -- don't let it down and it won't let you down.