john henwood’s #teamivanka training plan · runners will be cross-training on wednesdays....
TRANSCRIPT
JOHN HENWOOD’S
#TEAMIVANKATRAINING PLAN
What you’ll find insideThe complete training calendar
A week-by-week checklist (if calendars aren’t your thing)
A guide to stretching
John’s strength-training workout
Cross-training suggestions
A few notes from JohnAll runs, including the speed sessions, start with dynamic stretches.
In the speed sessions, a “stride” is a burst of acceleration that focuses on form as well as speed.It’s part of the warm-up, in preparation for the actual workout.
Each stride gets progressively faster as you warm up.
All runs are performed at a perceived exertion of about 50-55% effort at the start of the run, unless noted.(With the longer runs, you may feel like 60-80% effort as you become increasingly tired. That’s normal.)
Runners will be cross-training on Wednesdays. Cross-training exercises include,in order of effectiveness: swimming, stair climber, elliptical trainer, spin class, circuit training(you would not do other strength training with this) and rowing. If you find the gym machine
boring on their own, create a circuit with the stair climber, elliptical trainer and rowing machine.
As with any new exercise program, it is recommended that you consultwith your doctor prior to starting this training regimen.
We’re training for our half-marathon with Olympic athlete and celebrated coach,John Henwood. Prior to starting our training regimen, John advised each of us to work
ourselves up to running 30-40 minutes, three times a week. Now that it’s time to get serious, we’ll be relying on the program below to whip us into shape. Are you training, too?
Join us in the challenge and post your photos along the way. Tag @ivankatrump andhashtag #TeamIvankaChallenge so we can cheer you on!
#TeamIvankaChallenge
JANUARY 2015
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY
854
1211
19
26
18
25
15
22
29
1
96
13
20
27
16
23
30
2 3
107
14
21
28
17
24
31
FRIDAY SATURDAY
run 45 mins off run 35 minscross-train35 minsrun 40 minsoff
#TeamIvankaChallenge
FEBRUARY 2015
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY
1298
1615
2322
19
26
51
1310
17
24
20
27
62 73 4
1411
18
25
21
28
FRIDAY SATURDAY
run 60 mins
run 55 mins
run 50 mins
run 50 mins
off
off
off
off
run 45 mins
run 45 mins
run 40 mins
run 40 mins
cross-train40 mins &
strength-trainingexercises
cross-train35 mins &
strength-trainingexercises
cross-train30 mins &
strength-trainingexercises
cross-train30 mins &
strength-trainingexercises
50-min speed session
(see below)
run 50 mins
run 50 mins
run 45 mins
strength-trainingexercises
strength-trainingexercises
strength-trainingexercises
strength-training exercises
run 80 mins
run 70 mins
run 60 mins
run 50 mins
start with dynamic stretches, then jog 15 mins to warm up. run 5 x 20-sec strides with a jog backfor recovery between each stride. (warm-up complete.) run 4 x half-miles at 80% effort with a 3-minrecovery jog between each. complete the run to total 50 mins. finish with static stretches
TUESDAY, FEBRUARY 24
#TeamIvankaChallenge
MARCH 2015
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY
1298
1615
23
30
22
29
19
26
51
1310
17
24
31
20
27
62 73 4
1411
18
25
21
28
FRIDAY SATURDAY
start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 4 x .66 miles (1 km) at 80% effort with a 3-min recovery jog between each. complete the run easy to total 50 mins. finish with static stretches
start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 mins at 80% effort then 2 mins at your normal running pace. do this 7x. complete the run easy to total 55 mins. finish with static stretches
start with dynamic stretches, then jog 15 mins to warm up. run 3 x 20-sec strides with a jog backfor recovery between each stride. (warm-up complete.) run 30 mins at 70% effort. complete the run with 10 mins at an easy pace to total 55 mins. finish with static stretches
start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 x 1-mile with a 3-min recovery jog in between each mile. complete the run with a 10-min easy jog. finish with static stretches
start with dynamic stretches, then jog 15 mins to warm up. run 5 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 6 x quarter-miles (400m’s) at 85% effort with a 2-min recovery jog between each. complete the run with a 10-min easy jog. finish with static stretches
TUESDAY, MARCH 3
TUESDAY, MARCH 10
TUESDAY, MARCH 17
TUESDAY, MARCH 24
TUESDAY, MARCH 31
run 65 mins off run 45 mins
cross-train40 mins &
strength-trainingexercises
strength-raining exercisesrun 90 mins
50-min speed session
(see below)
55-min speed session
(see below)
55-min tempo session
(see below)
speed drill(see below)
speed drill(see below)
run 70 mins off run 45 mins
cross-train40 mins &
strength-trainingexercises
strength-trainingexercisesrun 1 hr 40 mins
run 75 mins off run 45 mins
cross-train40 mins &
strength-trainingexercises
strength-trainingexercisesrun 1 hr 50 mins
run 75 mins off run 45 mins
cross-train40 mins &
strength-trainingexercises
strength-trainingexercisesrun 2 hrs
strength-trainingexercisesrun 2 hrs 10 mins
#TeamIvankaChallenge
APRIL 2015
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY
965
1312
20
2726
16
23
30
2
107
14
21
28
17
24
3 41
118
15
22
29
18
25
FRIDAY SATURDAY
start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back forrecovery between each stride. (warm-up complete.) run 3 x 1.25 mile (2 km) at 80% effort with a 3-minrecovery jog between each. complete the run with a 10-min easy jog. finish with static stretches
TUESDAY, APRIL 7
run 80 mins off run 45 mins
cross-train40 mins &
strength-trainingexercises
run 70 mins off run 45 mins
cross-train40 mins &
strength-trainingexercises
strength-trainingexercisesrun 14 miles
run 50 mins off run 35 mins atan easy pace
cross-train30 mins &
strength-trainingexercises
run 50 minsstrength-trainingexercisesrun 10 miles
19
MORE Half-Marathon!
speed drill(see below)
#TeamIvankaChallenge
WEEK 4
70-minute runstrength-training exercises50-minute run35 minutes of cross-training & strength-training exercises55-minute runoff day45-minute run
WEEK 3
60-minute runstrength-training exercises50-minute run30 minutes of cross-training & strength-training exercises50-minute runoff day40-minute run
WEEK 5
80-minute runstrength-training50-min speed session: start with dynamic stretches, then jog 15 mins to warm up. run 5 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 4 x half-miles at 80% effort with a 3-min recovery jog between each. complete the run to total 50 mins. f inish with static stretches40 minutes of cross-training & strength-training exercises60-minute runoff day45-minute run
WEEK 7
1-hour-and-40-minute runstrength-training55-min speed session: start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 mins at 80% effort then 2 mins at your normal running pace. do this 7x. complete the run easy to total55 mins. f inish with static stretches45 minutes of cross-training & strength-training exercises70-minute runoff day45-minute run
WEEK 6
90-minute runstrength-training50-min speed session: start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 4 x .66 miles (1 km) at 80% effort with a 3-min recovery jog between each. complete the run easy to total 50 mins. f inish with static stretches40 minutes of cross-training & strength-training exercises65-minute runoff day45-minute run
WEEK 8
1-hour-and-50-minute runstrength-training55-min tempo session: start with dynamic stretches, then jog 15 mins to warm up. run 3 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 30 mins at 70% effort. complete the run with 10 mins at an easy pace to total 55 mins. f inish with static stretches45 minutes of cross-training & strength-training exercises75-minute runoff day45-minute run
WEEK 2
50-minute runstrength-training exercises45-minute run30 minutes of cross-training & strength-training exercises50-minute runoff day40-minute run
WEEK 1
off day40-minute run35 minutes of cross-training45-minute runoff day35-minute run
Week by Week
#TeamIvankaChallenge
WEEK 9
2-hour runstrength-trainingstart with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 x 1-mile with a 3-min recovery jog in between each mile. complete the run with a 10-min easy jog. f inish with static stretches40 minutes of cross-training & strength-training exercises75-minute runoff day45-minute run
WEEK 10
2-hour-and-10-minute runstrength-trainingstart with dynamic stretches, then jog 15 mins to warm up. run 5 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 6 x quarter-miles (400m’s) at 85% effort with a 2-min recovery jog between each. complete the run with a 10-min easy jog.f inish with static stretches40 minutes of cross-training & strength-training exercises80-minute runoff day45-minute run
WEEK 11
14-mile runstrength-training start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 x 1.25 mile(2 km) at 80% effort with a 3-min recovery jog between each. complete the run with a 10-min easy jog.f inish with static stretches40 minutes of cross-training & strength-training exercises70-minute runoff day45-minute run
WEEK 13
run a half-marathon!share your photo from the f inish line by usingthe hashtag #TeamIvankaChallenge
WEEK 12
10-mile runstrength-training50-minute run30 minutes of cross-training & strength-training exercises50-minute runoff dayrun 35 minutes at an easy pace *plan to do this light run the day before the race
#TeamIvankaChallenge
According to our coach, John Henwood, the benefits of stretching are many: it will help with musclesoreness, increase your athletic performance and recovery, and will help prevent injury.
Stretching
Straight Arm RotationsStanding, rotate both arms around the
shoulder joint: forward for 10 seconds andthen backwards for 10 seconds.
Knee to ChestStanding, grab the knee and pull it straight up, towards your chest. Hug it briefly and let it go.
Once you’re finished, change legs. This will stretch your glutes and hamstrings.
Leg CrossoversStanding, cross your feet and then bend down from the waist with straight legs. Do this five times with
your right leg in front and then re-cross your legs and stretch five times with your left leg in front.
Piriformic (Glutes) StretchStanding, grab your heel and knee and pull your leg
up, towards your torso. Repeat on the other side.
#TeamIvankaChallenge
BEFORE YOU RUNDynamic Stretches
(Hold each stretch for one second and let it go.Repeat each stretch 5-6 times.)
Quads StretchStanding, grab your foot and pull it back
to your glute for half a second, then let it go.Alternate on the other side.
Groin StretchStanding, shift to the left, hold for
a second and then shift to the right.
Alternating ToesStanding, rotate in the ankle, so that your heels
are together, then your toes are together. This is great for the inner and outer hamstring.
#TeamIvankaChallenge
Static StretchesHold each stretch for 20 seconds
AFTER YOU RUN
Standing Hamstring StretchPut one leg on a stool or bench that’s just below hip
height. Bend from your lower back and reach forward, keeping the outstretched leg straight. Your standing
leg can be slightly bent. There’s no need to reach your toes, if you’re too tight—reaching to the shin is fine.
Once you’ve finished, switch legs.
Quad StretchStanding, grab your foot and pull it
up behind you. Change legs.
Short CalfIn an extension from the long calf stretch, put all your
body weight over the bent front leg. Make sure your knee is over your second biggest toe. Alternate legs.
Long CalfStanding and pushing against a wall, step one leg
back and keep it straight with your heel on the ground. Bend the front leg, allowing the weight to
go through your back leg. Alternate legs.
#TeamIvankaChallenge
Cobra StretchLying face-down, press your palms into the floor
beneath your shoulders. Engaging the abs, push your upper body off the floor, arms straight, while
keeping your hips, legs and feet planted. Hold for several breaths and then slowly lower.
Pigeon StretchStarting on all fours, slide your right knee forward
toward your right hand. Slide your left leg back as far as your hips will allow, keeping your hips squared
to the floor. Hold and then switch legs.
Hip Flexor StretchPut one knee on the ground in a kneeling
position, while the other foot is extended straight behind you. Press your pelvis forward.
#TeamIvankaChallenge
Strength Training
When you’re training for a race, it’s easy to focus on running and let gym routines and strength training slide.That’s a mistake, says our coach, John Henwood. Building muscle will change your body composition: as you increase
lean muscle mass, your metabolic rate will also increase, resulting in a major spike in fat burning.
Tight abs and lean legs aside, strength training twice-weekly will pay off in spades when you run.A strong upper body, core included, will allow you to sustain your good form. Working the legs and glutes will
give you more explosiveness, enabling you to run faster and for longer periods of time.
When done weekly in conjunction with smart training, the routine below will also help to address the muscleimbalances that running can create. Put like that, it’s a bit of a no-brainer.
Push-Ups2 sets of 12 reps
Lying face-down, with your palms under your shoulders, extend your arms, pushing your body up into a straight line. Bending your elbows away from the body, lower yourself to within 2-3 inches away
from the floor. Push-up from your knees, instead ofa plank position, to modify the exercise.
Single-Leg Squats2 sets of 20 reps on each leg
Standing on your left leg with the right toetouching the floor behind you, sit into a squat
position. Reach forward, down to the floor,and return to a standing position. 95% of your
bodyweight should be on the left foot—only 5% should be on the toe touching behind you.
#TeamIvankaChallenge
Lateral Lunges1 set of 15-20 reps on each leg
Keeping your feet straight ahead, hold yourarms out in front of you, then lunge to the right side.
Hold and return to your starting position.
Lunges Twist1 set of 10 reps on each leg
Keeping your feet straight ahead, hold yourarms out in front of you, then lunge forward withthe right leg. Reach arms to the right, and twistyour torso to the right. Twist back to the front
and return to your starting position.
PlankHold for 1-minute
Get into push-up position on the floor, keepinghands directly below your shoulders. Adjust your
body so that it’s in a straight line from head to toe. Hold still and focus on your breathing.
Side PlankHold for 35-seconds on each side
From plank position, press your right hand to the ground and turn your body so that your weight is on the outer edge of your right foot. Stack your left foot on top of the right. Extend your left arm to the sky. Keep your hips raised and your core muscles tight.
#TeamIvankaChallenge
Tricep Bench Dips2 sets of 12 reps
Sit up straight on the edge of a bench, with your legs at a 45-degree angle. Place your hands on either side of your hips, keeping your palms flat and fingertips
pointing toward the floor. Without moving your legs, move your glutes forward, off the bench, and then lower yourself until your elbows form a 90-degree
angle. Raise your hips to the starting position.
Opposite Arm/Leg Reach1 set of 10, alternating left and right
Lie on your back with your legs out straight. Bring your right leg up, keeping it straight, while raising the head and reaching out to your leg with the opposite
hand. Return to the starting position.
#TeamIvankaChallenge
Cross-Training
Adding a different workout to your routine will aid in preventing injury, as well as improving your fitness and keeping things interesting (can’t bear to hit the pavement again? Hit the gym instead). Here, our coach, Olympic athlete John Henwood, gives us
his recommendations for cross-training—in order of efficiency and effectiveness while preparing for a race.
SwimmingHighly recommended if you’re at least anaverage swimmer, free-style swim strokes
have incredible benefits: they strengthen yourhip flexors, core and shoulders and sort out
imbalances in your leg muscles.
Stair ClimberIt’s an awesome cardio, strength and endurance
workout. Large strides work your glutes, and short ones work your quads. Stay upright with a very
slight lean. Turn it up! Don’t make it easy.
#TeamIvankaChallenge
EllipticalThe elliptical is a big calorie burner becauseyou’re using muscles in your upper and lower
body. You could make it easy and just go throughthe motions, but instead, test yourself—turn up
the resistance and push the cardio.
SpinningSpin classes are a great workout in a fun
atmosphere, but make sure you only cycle once per week and stretch well after, because your form on
the bike contradicts your form when you run.(When you run, you have your hips forward, chest out,
shoulders back and core and glutes engaged. When you’re cycling, your body does the opposite—youlean forward, curve your back and often lose the
firing of your core and glutes.)
Circuit-TrainingChoose 7-10 exercises (burpees, push-ups, squats,
sit-ups, etc.) and do each one at a faster ratethan normal for one minute, with 30 seconds of rest
between each to keep your heart rate up. If you’re feeling up to it, do two rounds of the circuit.
Rowing MachineRowing is a really tough workout. It combines
strength and endurance, and works your legs, arms and core to the max. Just spending 5-6 minutes on a
rowing machine at a good rate is going to to hurt!
#TeamIvankaChallenge