So I just ran the Palmetto Half Marathon, it was totally awesome. I ran my best time 1 hour 32 minutes. I took fourth overall in the womens. It was really fun. So this week I have been doing a lot of cross training to give my body a break. Here is a great elliptical work out. 61 minutes but can cut it down if you want to do 30 minutes just half everything.
Warm Up or RPM
5 minute Resistance: 5 Incline: 7 SPM (Strides / minute): 200
5 minute Resistance: 6 Incline: 8 SPM: 210
5 minute Resistance: 6 Incline: 7 SPM: 220
1 minute Same Same SPM: As hard as you can
5 minute (switch direction) Resistance: 5 Incline: 7 SPM: 200
5 minute (switch back) Resistance: 6 Incline: 15 SPM: 200
Repeat above section One More Time not inclusing warm up
5 minutes Resistance: 6 Incline: 7 SPM: 220
Below Repeat 3 times for 9 minute total
1 minute Resistance: 6 Incline: 7 SPM: Rest Pace
1 minute same same SPM: 200
1 minute same same SPM: 220
Cool Down
5 minutes Backwards Resistance: 5 Incline: 6 SPM: Comfortable
Way to go!!! This is way tough especially if you keep the RPM or SPM above the two hundred mark. I feel like if I do this it is about the same as running eight miles. So adjust accordingly.
1 comment:
Hey Shalee,
Glad you commented cause I've wanted to ask you to invite me to view your blog. I hate that there's not a way to send messages on blogger. Glad you have this blog I could get in to. My email is kjones1214@live.com.
Hope you guys are doing well. Gotta be quite the adventure living out of state!
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