In this episode I talk about the season 3 and the ultra

did I like the training ? yes it was easier with 2 days of running also I did not get board with all the other works that I add in my work out routine!

would you add in a running day or take away a running day? mmm I am not sure but ill do another season to find out.

In this episode I will talk about the week before the race.

day 1, upper body weights 30 minutes

day 2, stairs 30 minutes

day 3 run 1 hour

day 4 stairs 30 minutes

day 5 upper body weights 30 minutes

day 6 abs

day 7 race day 32 miles

In this episode I will talk about the drop bag

day 1, 30 minutes stairs or leg work out

day 2 , 30 minutes upper body weights

day 3, hour run

day 4, 30 minutes stairs, sprints, leg work out with weights

day 5, 30 minutes upper body wights

day 6, 30 minutes abs

day 7, long run 24 miles

putting all the training together in the next coming weeks!

day 1, 30 minutes weights upper body

day 2, 30 minutes weights lower body/ stairs

day 3, 60 minute run

day 4, 30 minutes weights upper body

day 5, 30 minutes weights lower body, sprints, or stairs

day 6, 30 minutes abs

day 7, long run 22 miles

Running in the elements can help you prepare for race day!

snow, rain, heat, cold,

day 1 , 30 minutes upper body weights

day 2, 30 minutes stairs/ lower body weights

day 3,60 minutes run

day 4, 30 minutes upper body weights

day 5, 30 minutes sprints/weights

day 6, 30 minutes abs

day 7, 20 miles long run

Finding your why?

1 day stairs / sprint 30 minutes

2 day upper body wieghts 30 minutes

3 day easy run hour 60 minutes

4 day stairs / sprint 30 minutes

5 day upper body weights 30 minutes

6 day abs 30 minutes

7 long run 16 miles

In this episode will talk about tip of the week and how the little things add up.

day 1 stairs or sprints 20 to 30 minutes

day 2 weights upper body

day 3 run 1 hour

day 4 weights upper body 20 to 30 minutes

day 5 sprints 20 to 30 minutes

day 6 abs 20 to 30 minutes

day 7 long run 14 miles

In this episode I talk about Injury's and some food for the long run

day 1 upper body weights 30 to 20 minutes

day 2 stairs 30 minutes

day 3 run 30 to 60 minutes

day 4 upper body weights 30 to 20 minutes

day 5 sprints 30 minutes

day 6 abs

day 7 long run 14