Lablover's FIRM/Running Rotation
The following was posted by Lablover on the FIRM Forum sometime last year.
Lablover's FIRM/Running Rotation I've put together a 12 week post-rotation rotation with a goal of finishing a half marathon. I know a lot of people are trying to incorporate more running into thier workouts, so this could be modified for any race distance or any walking distance. *** Week 1 *** Do nothing but rest, yoga, and do three 30 minute walk/slow jog intervals. *** Week 2 *** 1 -- FS + Abs 2 -- run 3 miles + Abs 3 -- Vol 1 + Abs 4 -- run 3 miles + Abs 5 -- TT2 + Abs 6 -- long run 4 miles + Abs 7 -- rest *** Week 3 *** 1 -- FC + Abs 2 -- run 3 miles + Abs 3 -- Vol 2 + Abs 4 -- run 3 miles + Abs 5 -- TT + Abs 6 -- long run 5 miles + Abs 7 -- rest *** Week 4 *** 1 -- Tort + Abs 2 -- run 3 miles + Abs 3 -- Vol 3 + Abs 4 -- run 3 miles + Abs 5 -- SS + Abs 6 -- long run 6 miles + Abs 7 -- rest *** Week 5 *** 1 -- TBSM + Abs 2 -- run 3 miles + Abs 3 -- Vol 4 + Abs 4 -- run 3 miles + Abs 5 -- UB + SL + Abs 6 -- long run 6 miles + Abs 7 -- rest *** Week 6 *** 1 -- MBS + Abs 2 -- run 3 miles + Abs 3 -- Vol 5 + Abs 4 -- run 3 miles + Abs 5 -- TT2 + Abs 6 -- long run 7 miles + Abs 7 -- rest *** Week 7 *** 1 -- BBB + Abs 2 -- run 3 miles + Abs 3 -- Vol 6 + Abs 4 -- run 3 miles + Abs 5 -- TT + Abs 6 -- long run 8 miles + Abs 7 -- rest *** Week 8 *** 1 -- BC + Abs 2 -- run 3 miles + Abs 3 -- Vol 1 + Abs 4 -- run 3 miles + Abs 5 -- SS + Abs 6 -- long run 9 miles + Abs 7 -- rest *** Week 9 *** 1 -- FS + Abs 2 -- run 3 miles + Abs 3 -- Vol 2 + Abs 4 -- run 3 miles + Abs 5 -- UB + SL + Abs 6 -- long run 9 miles + Abs 7 -- rest *** Week 10 *** 1 -- FC + Abs 2 -- run 3 miles + Abs 3 -- Vol 3 + Abs 4 -- run 3 miles + Abs 5 -- TT2 + Abs 6 -- long run 10 miles + Abs 7 -- rest *** Week 11 *** 1 -- Tort + Abs 2 -- run 3 miles + Abs 3 -- Vol 4 + Abs 4 -- run 3 miles + Abs 5 -- TT + Abs 6 -- long run 11 miles + Abs 7 -- rest *** Week 12 *** 1 -- MBS + Abs 2 -- run 3 miles + Abs 3 -- Vol 5 + Abs 4 -- run 3 miles + Abs 5 -- rest 6 -- long run 12 miles + Abs 7 -- rest *** Week 13 *** 1 -- Hare + Abs 2 -- NSTA + Abs 3 -- BC + Abs 4 -- rest 5 -- rest 6 -- rest 7 -- RACE!! |
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