Posted on Feb 10th 2012 by Pandi.
I came across the below videos, which is also a good one in addition to what Sudhakar and Mohan mentioned.
Strengthening exercise for Runners
– In this videos they suggest you to do 2 minutes only and you can start doing on the weekdays after your practice run. If you don’t have dumbells or hate weights this one is good.
For sure, marathon runners needs stronger core by doing this if we get six packs I would not say no.
I’d also attached a word doc, which is for athletes on abdominal strengthening. You can do 1 set for each item, which would be good to start with.
TEAM run – San Jose Rock-N-Roll – 2011 – Saturday is our group (long) run
Week Week Start Mon Tue Wed Thu Fri Sat (Group) Sun Trail Info
1 8-Aug-2011 Rest – – 3 mile Rest 4 mile Rest Gold St Gold St
2 15 Aug-2011 Rest 3 mile Rest 3 mile Rest 5 mile Rest Gold St
3 22-Aug-2011 Rest 3 mile Rest 3 mile Rest 6 mile Rest Gold St
4 29-Aug-2011 Rest 3 mile Rest 3 mile Rest 7 mile Rest Gold St
5 05-Sep-2011 Rest 4 mile Rest 4 mile Rest 9 mile Rest Gold St
6 12-Sep-2011 Strength 4 mile Cross 4 mile Rest 11 mile Rest Gold St
7 19-Sep-2011 Strength 5 mile Cross 3 mile Rest 12 mile Rest Gold St
8 26-Sep-2011 Rest 3 mile Cross 3 mile Rest 13 mile Rest SJ RockNRoll!!!
Cross: For cross training, choose any activity other than running. You could do swimming, cycling, walking/hiking. Don’t make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week
Strength: Mondays are the days following your long run on the weekends, so don’t overdo it. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a fitness center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than using heavy weights
The above schedule and the information are based on the experience and referred from the following link: halhigdon halfmarathon schedule
If you have not registered with TEAM Run San Jose Rock-N-Roll 2011, please email to: firstname.lastname@example.org & email@example.com
Race Day: October 1, 2011 @ San Jose
HM – 6 Miles @ 6:00AM as per HM Schedule.
When: 23rd July 2011, Saturday
Where: Gold St, Sunnyvale, CA
Trail: Gold St Trail
Items Recommended: Water, Electrolyte/Vitamin drink, Cap, Sunglass.