Day 1
Repeat 3-4 times
Pushups max reps 1 min
Situps - 15-20 reps in 30 seconds
1.5 mile run warmup
Repeat 2-4 times
400m run at goal pace
squats - 20
lunges - 10/leg
situps - 20 in 30 seconds
Day 2
Run 400m - rest 5:00 / stretch
Run 1.5 mile run timed
Do 100 pushups and 100 situps total throughout the day
Day 3
Repeat 3 times
Max pushups
Pace Situps 15-20 in 30 seconds
Repeat 2 times
1.5 mile at close to goal pace - rest 10 minutes in between
Day 4
Do 100 pushups and 100 situps total throughout the day
Warm-up jog 10:00
Repeat 5 times
400m run at goal pace
squats - 20
Lunges - 10/leg
Day 5
Repeat 4 times
stretch / rest 2 min in between each set...
Max Pushups
Pace Situps 15-20 in 30 seconds
Warmup Jog 5:00
1/4 mile at goal pace
1/2 mile at goal pace
3/4 mile at goal pace
1 mile at goal pace
Day 6
1.5 mile run warmup
Do 100 pushups and 100 situps total throughout the day
Repeat 3-5 times
400m run
squats - 20
lunges - 10/leg
Day 7
100-150 pushups and situps in as few sets as possible - no rest
Repeat 4 times
Run 400m run @ full speed – rest 2 minutes
Run 1.5-2 mile run timed
Day 8
3 miles at close to goal pace as possible
Do 100 pushups and 100 situps total throughout the day
Day 9
Repeat 2-4 times
bike or run - 2 minutes fast
squats - 20
lunges 10/leg
pushups - max reps
situps - 40-50 in 1 minute
Bike Pyramid:
Manual mode level 2,4,6
Hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long
Day 10
Do 100 pushups and 100 situps total throughout the day
Warmup Jog 5:00
1/4 mile at goal pace
1/2 mile at goal pace
3/4 mile at goal pace
1 mile at goal pace
1.5 mile run
Day 11
Pushup test 1 or 2 minutes
Situp test 1 or 2 minutes
Bike Pyramid:
Manual mode level 2,4,6
Hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long
Day 12
Repeat 2 times
800m run at goal pace - rest 2...