10 minutes easy warm up

45 minutes steady, RPE 4-5
You should be able to pass the talk test here, as in you can speak in sentences without needing to gulp for air after 1-2 sentences.

5x
- 20 seconds strides (HR won't register, use RPE)
- 40 seconds easy

5 minutes cool down

See additional details below.

WORKOUT DIRECTIONS
Each weight-bearing exercise is paired with a core exercise, for a total of 12 exercises. For each weight bearing exercise, use light to moderate weight.

After each weight set, you will immediately do the core exercise that follows. (For e.g., box dumbell step ups and plank.)
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You will complete 3 sets of each exercise and it's core pairing.
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Take 60 seconds rest between pairings. Work within your limits, especially as you fatigue.
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EXERCISES-->

SQUATS
8-10 resp
Notes: How to video: http://www.youtube.com/watch?v=1xMaFs0L3ao

SWISS BALL PIKES & KNEE UPS
10-12 reps
Notes: How to: http://www.youtube.com/watch?v=WlIg5LnBYiA

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HAMSTRING CURLS ON STABILITY BALL
12-15 reps
Notes: With your back on the ground, place your feet, with knees bent on the top of a swiss ball. You will be in a high bridge position. Be careful to avoid loading too much weight into our neck. YOu should be on your shoulders when you are in high bridge.
Roll the ball in and out by alternately straightening and bending your knees. You should feel the hamstrings working to do this exercise. Keep your abs tight to hold the bridge pose.
Video: http://www.youtube.com/watch?v=oAYtwM95-ug

KICKIN' PLANKS
30-60 seconds
Notes: Get into solid plank position, using straight arms. Make sure your body is straight, no sagging in the shoulders or mid-section.
Lift left leg up, return to two-leg plank.
Lift right leg up, return to two-leg plank.
Lift left leg out to the side. Return to plank.
Left right leg out to side. Return to plank.
Repeat these movements for 30-60 seconds for one set.
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STRAIGHT ARM LAT PULLDOWN
8-10 reps
Notes: A variation on the lat pulldown, that incorporates slightly different approach, and also stabilizes the core because it is a standing exercise.
How to video: http://www.youtube.com/watch?v=SUEvPczIlWA

COMPLETE CIRCLE OBLIQUE CRUNCH
12-15 reps
Notes: How to video: http://www.youtube.com/watch?v=A9OCOfyEgJg&NR=1&feature=endscreen

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UPRIGHT ROW
8-10 reps
Notes: How to can be found here: http://www.youtube.com/watch?v=Xa7IHCWaCxQ

SIDE BEND (PILATES-RAINBOW)
12-15 reps
Notes: how to: http://www.youtube.com/watch?v=YszFnCMcbVM

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DUMBBELL CROSS BODY SNATCH
8-10 reps per side
Notes: Begin with the feet shoulder width apart in a squat position. Place the dumbbell in front of your right foot and clasp with the left hand. Explode to a standing position and fully extend the dumbbell above the head on the left side of the body. Do reps per side, then switch sides.

FIFER SCISSOR TWIST
12-15 reps
https://www.youtube.com/watch?v=Tg0O8KvvjtE

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PUSHUPS
12-15 reps
Notes: You can do these with legs extended on knees on the ground - whichever position allows you to have good form.

BRIDGE - ON SWISS BALL
12-15 reps
Notes: You will do the same movement as a standard bridge, but with your feet elevated on the swiss ball.

Run on trail for the duration indicated. This should be a mostly easy to steady run, Z1/Z2.

You can allow your HR to get into steady for the hills, and then recover on the downhills.

RPE ranges from 3 to 5 throughout the duration depending on whether you are climbing, descending or on flats.

TERRAIN:
This trail does not have to be 100% race specific trails. However, there should be some elements that will mimic the terrain of your race.


If you do not have easy access to trails, you can run on dirt paths, grass, etc. The point here is to get on terrain that is not smooth and hard, like the road. If you don't have easy access to trail, now is the time to look ahead in this plan and consider when you might be able to travel to suitable trails that will mimic race terrain in terms of average feet climbed per mile, altitude, and technical nature of the terrain.

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TRAILS ARE DIFFERENT FROM THE ROAD.
If you've never run trail before, note:
- Your pace will be slower than the road - so pay attention to heart rate.
- Keep your eyes OPEN! There are little rocks and stumps that can trip you up
- bring plenty of water and calories! If you don't have a hydration system - get one.
- as the runs get longer you may need to consider loops on trails that will allow you to refill your water and calories.
- Be prepared and always bring a trail map if you don't know exactly where you'll be going.
- Bring appropriate safety & clothing items. For example, if you are going to be running in bear country, have bear spray (and understand how to use it). We also recommend a whistle, some basic first aid items, and a pocket knife.

Run easy to steady - as your legs feel, but don't exceed steady. Anywhere in the range below is good. :-)