Day 5 & 6 – Time On Legs & Abs!

Long slow distanceHey Core Crew… it’s Saturday and we all know what that means! Who’s ready for some LSD??

Long Slow Distance is not a new concept.. as you can tell from the picture…I mean…she’s wearing a cotton tank so we know this was a while ago…

But the basic elements remain…and it goes back to “time on legs”. If you’re training for a 5K…you should work up to running more than 3.1 miles on the weekend, 10K…more than 6.2 miles, Half and full marathon….you should be logging some serious hours on the road!

Low intensity…or slow, conversation paced running…will allow your body to adjust to the training without overworking your body. In fact, 80% of your training runs should be at this pace! That doesn’t mean you shouldn’t add speed, hills, intervals, or other running drills…but if you are in it for the long haul, this pace should be your foundation.

It’s important to work up to a distance you are comfortable with. Don’t go jumping willy nilly into tons of miles. Plan out a schedule that will help you reach your goals in a healthy manageable way to build up your endurance over time. Time on Legs…to do well..you’ve gotta put in the time.

So today is a rest day from strength training…IF you are running today. If you run on Sunday…please use today to knock out Day 6 (Sunday: Abs) and get that long run in tomorrow.

We still have work to do today and don’t skip your stretches!

Day 5:

  • Long run: Conversation Pace – Long run means different things to all of us so whatever level you are at…get out there and log some miles!
  • Plank – :30 (2X)
  • Side Planks – :30 (each side)
  • 7 Key Stretches for Runners – This is so important today! I promise it will feel so good!

Day 6: Sunday – Abs

  • Plank – :30
  • Mountain Climbers (50 each side)
  • Heel Touches (30 each side)
  • Bicycle Crunches (30 each side)
  • Plank – :30
  • Side Planks – :30 (each side)
  • One Arm Camel
  • Spinal Stretch on Stability Ball

I think I neglected to include the how to videos for these ab exercises so I will put the videos below. And if you need a reminder about how to do today’s ab stretches, please click here and scroll to the bottom. Let me know if you have any questions or need some help with modifications.

Remember to do your best and make it a great weekend Challengers! 🙂

Mountain Climbers: Great full body exercise! Keep your hips low and your core tight.

Heel Touches: Perfect for those love handles! Again…keep your core tight and bring your shoulders up off the ground.

Bicycle Crunches: Last ab exercise for the day. Do these strong even if you need a rest as you go. Try to bring your knees up as high as possible and again…keep your core tight! 🙂

 

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