Immune Boosting Foods

Recover postrun with warm, immune-boosting foods.

By Liz Applegate Ph.D.

From the February 2010 issue of Runner's World

After a cold run, there's nothing better than warming up with a hot meal. The best choices not only heat you from within but also speed recovery. Many of these dishes pack nutrients that boost your ability to fend off illness—good news, given that most of us will have at least two colds this winter.

OATMEAL AND COFFEE
Steel-cut oats provide loads of carbs to refuel muscles. And research shows that pairing those carbs with caffeinated coffee boosts glycogen stores even more than eating carbs alone. Top your oatmeal with almonds, banana, and a splash of milk to add vitamin E, potassium, and calcium.

CHICKEN-NOODLE SOUP
Some studies show that this comfort food can decrease symptoms of the common cold. The warm broth, herbs, celery, onions, and carrots help reduce inflammation in your airways and ease breathing. The soup may also decrease the effect of neutrophils, a white blood cell that's partially to blame for flu symptoms.

CARBO CHOWDER
A key ingredient in chowder is carbrich potatoes or corn, which, according to studies from Appalachian State University, protect immune cells weakened by a hard run. Seafood is high in zinc, which is crucial for immune health. Studies show that runners may not get enough of this mineral. Try my chowder recipe (right) or warm up canned varieties with fewer than five grams of fat per serving.

SAVORY STEW
As a runner you may not get enough iron needed for building blood cells that transport oxygen to power your muscles. And a recent study from Italy finds that women athletes have lower iron stores than inactive women. Meat stews are packed with 20 percent of your iron needs along with protein; add potatoes, carrots, and parsnips to boost fiber and vitamins.


Slow-Cooked Clam Chowder

1 onion, diced
2 celery stalks, diced
1 tablespoon olive oil
2 8 -ounce cans of clams
1 8 -ounce bottle of clam juice
2 teaspoon s garlic, minced
3 russet potatoes, cubed into bite-size pieces
1 12 -ounce can fat-free evaporated milk

In a skillet, saute the onions and celery in the olive oil. Transfer to a slow cooker and add other ingredients except canned milk. Cover and cook on high for three hours (or low for six hours). During the last hour add the milk. Season with salt and pepper. Serve with hearty whole-grain bread.

Makes four servings.

CALORIES PER SERVING: 385
CARBS: 56 G
PROTEIN: 28 G
FAT: 5 G
ZINC: 36% DV


Kitchen Essentials: Crock-Pot
Also called slow cookers, these appliances are easy to use—just add the ingredients and hit start. You can leave it unattended while you go for a long run and come home to a warm meal. Most have a low and high temperature with cooking times ranging from about three to eight hours. Make stew, chili, soup, or cereal. The iPhone Crock-Pot app has lots of great recipes.

Advantages Of Metabolic Resistance Training Over Traditional Cardio

Steady state cardio meaning running on a treadmill for 45 minutes at near the same pace the entire time has been the standard method of weight loss since the 1980s when the popularity of aerobic classes exploded. Unfortunately we've been following a tradition that isn't nearly the most effective means of weight loss, long-term and short-term.



Metabolic resistance training is a new phrase that has been gaining in popularity over the last couple of years and for a very good reason. It essentially causes a metabolic disturbance in your body meaning you'll be burning calories up to 48 hours after you work because your metabolism will be at an elevated state. This is great for weight loss because you'll find yourself burning fat even after you finish working out as opposed to steady state training where you stop burning calories once you stop training.



So what exactly is metabolic resistance training? It's basically a way of training that incorporates high intensity interval training by means of weight resistance training. Now this doesn't necessarily mean to pick up the latest issue of Muscle & Fitness and lift weights all day. Instead you're training with full body resistance training instead of muscle isolation exercises as well as doing sprints outside (or on the treadmill) and having a recover period in between.



Now metabolic resistance training is going to be significantly more difficult than steady state cardio but you'll get more results quicker than you would doing the latter and it won't take you nearly as long to do it. Most people aren't accustomed to training this way and the level of intensity is usually something they are not able to handle so if you're a beginner the best thing you can do is slowly progress your resistance up as you develop. A huge mistake many people take is going right into this high level of intensity training and after they nearly throw up they'll quit and go hang out on a bicycle for the rest of their gym duration.



A very fundamental example of this is a sprinter and a marathon runner. If you watch the ending of a marathon and see the winner you'll notice how incredible skinny and emaciated they look. This is not a very attractive body that you'll want to have but they do the same type of training that you do, long steady state cardio. If you watch the Olympics and see the sprinters who win gold metals they have a very lean muscular look to them that is very attractive. They achieve this by sprinting, therefore by incorporating high intensity metabolic resistance training into their workouts.

Leg and Core Day

This is what I did today at the gym - enjoy!

Leg and Core Day

Warm up
Treadmill 10 minutes
3 minutes: shoulder shrugs, arm circles walking at 3 speed
2 minutes: jog at 4 speed
5 minutes: 4.5-5 speed jog/run

Super set #1: Repeat 2 - 4 times

1A: Assisted Pull-ups – 12 reps
1B: Sumo Squat with 20lb DB – 20 reps


Cardio:
Spin Bike Adjust Resistance
peddle as fast as you can 1-2 minutes

Superset #2: Repeat 2 – 4 times

2A: Leg Curl – 12 reps
2B: Heel Drops – 12 reps each side

Cardio:
Treadmill 15 minutes
2 minutes: incline: 0 speed 4
30 seconds: incline: 1 speed 4.5
30 seconds: incline: 2 speed 4.5
30 seconds: incline: 3 speed 4.5
30 seconds: incline: 4 speed 4.5
30 seconds: incline: 5 speed 4.5
30 seconds: incline: 6 speed 4.5
30 seconds: incline: 7 speed 4.5
30 seconds: incline: 8 speed 4.5
30 seconds: incline: 9 speed 4.5
30 seconds: incline: 10 speed 4.5
* Decrease incline by 1 every 30 seconds until back at zero incline
1 minute incline: 0 speed 4
1 minute incline: 0 speed 3.5
1 minute incline: 0 speed 3

Superset #3: Repeat 2 – 4 times

3A: Donkey Kicks – 12 reps
3B:Hip Bridge – 12 reps


Cardio:
Rowing machine 2 minutes

Superset #4: Repeat 2-4 times

4A: Lunges with 20lb DB – 12 each side
4B: Side Bends with 20lb DB – 12 each side


Cooldown:
10 minute treadmill – speed walk speed 3.5

ABS – repeat sequence 1-3 times

Plank with alt. side tap – 12 each side
Plank knee tuck – 12 each side

Side plank with leg lift – 30 seconds each side
Front plank – 30 second hold

Superman – 30 seconds

Stretch!

Breakfast is IMPORTANT!

By: Eric Satterwhite

Now more than ever there are more diets, theories, programs and pieces of exercise equipment bombarding us every day. However, America continues to grow fatter and fatter every year³. Obesity is a major problem. There are numerous factors that play into gaining and losing weight such as activity level, cultural habits, genetics and so on.

However, probably the most influential factor is energy intake (i.e. eating). You can work your butt off in the gym day in and day out. Yet, you will never have that six pack if you overeat everyday on top of that.

In the fight for the next big money maker of fat loss miracles, there are two that have stuck around for quite a while now. Those are:

• Eat a good breakfast to "Jump Start" your metabolism.
• Don't eat late at night because everything you eat will be stored as fat.

What Is The Truth?

Both of these have of explanations and logical reasoning behind them, but regardless of how you come to the conclusion, they are, at the heart the same. But are they true? While it is true that the digestion of food does require energy and creates a thermogenic effect, the question at hand is if eating a breakfast in the morning results in a higher 24 hour energy expenditure or a negative net calorie balance.

The second theory that eating after a certain time (typically ranges between 6-8pm) results in the storage of every calorie that you eat. This is an interesting one that has perplexed me for quite some time. The notion that after 6pm our body alters the way that it processes nutrients is rather fascinating to me.

Somehow, for some reason, after 6pm the metabolic fate of all nutrients (especially carbohydrates) is to be stored as fat. These two little snippets of nutritional folklore have hung around longer than most others and this as driven me to get to the bottom of it all. So the pushing question here is, "Are they true?" Recent research¹ has found the answer to both of them!

867 individuals consisting of both men and women were studied for there food intake at various time throughout the day for a number of days. Neither the subjects, researchers nor dietitians who analyzed the food for nutrient content were aware of which meals would be analyzed at what times of the day. This was done to prevent subjects from eating less/more or lying about actual intakes.

The food intakes were analyzed for density (calories per gram) and at what times of the day meals were eaten. The criteria for a "meal" was it had to be at least 50 calories and separated by 45 min from the previous food intake. They were also analyzed for a satiety index based on calories per minute.

This measure gives an idea of just how badly these people were stuffing themselves and at what times of the day. And as a side note, the average weight of the participants was 150 pounds, so no these were not already overweight people who were accustomed to overeating.

The First Point:

The results were interesting to say the least. The first major point was that as the day progressed meal size increased and the time between meals decreased. So people were eating more, more often! This is where the satiety index comes in.

For what ever reason people seem to feel more and more hungry as the day wears on and of course will eat until they are full. You know the old bodybuilders adage - You never want to go hungry!

The Second Point:

The next point made actually helps to answer the question about getting in a good breakfast. There was a very strong and negative correlation between meal size early in the morning and meal size late at night. That means people who ate meals with high energy content in the morning were eating less total calories the rest of the day, and vice versa. The people who didn't eat much in the morning actually ended up eating more the rest of the day.

Between 6pm and 11pm calorie intake per meal skyrocketed from 525 calories to a whopping 720 calories per meal. And remember, people were eating more meals more frequently at this time. Not only that, but the calorie density shot up.

So these people are eating high calorie, low volume / weight food. These are the people that always tell you that they don't eat much but can't seem to lose weight. On top of that, during that same time period carbohydrate intake shot from 35 grams per meal to 72 grams per meal. That is more than double!

This suggest that people tend to underestimate just how many calories they are eating and that is probably a direct result of feeling hungrier and hungrier as the day wears on. Many things can affect hunger, not just how much food is actually in your stomach. The things we see and smell, a phrase, someone just talking about food. All of these things can make you hungry. And the more time that has passed in the day only give more chances for one of those to pop up and make a person hungry.

There You Have It...

So there you have it. We have answered out two pressing questions. Does eating breakfast "Kick Start" your metabolism? No, the reason that eating breakfast can be a factor in a structured weight loss program is because you will tend to eat less calories over the course of a day. And our second questions, does restricting food past a certain time (especially carbohydrates) prevent a person from getting fat? Again, no it doesn't.

For what ever reason the overall calorie density of food that people choose to eat at these times of the day skyrockets. And more over, the foods that people seem to reach for seem to be carbohydrate rich. If one were to cut the carbs after 6pm, you just taken a big chunk out of your total calorie intake.

Add that to a good breakfast in the morning and you are likely to eat even less during the day. A lower total calorie intake over the course of a day, month or year is not a magic metabolic formula for fat loss. It is just another way to get you to eat less.

Conclusion

In today's modern world the average length of an individuals day has increased dramatically. Before the invent of the simple light bulb much of the days activities were over by sundown. Now we are up through all hours of the night. For most people, being up doesn't always involve being active.

There are many people who sit up watching late night infomercials thinking how they should get that new piece of exercise equipment and get back in shape while they munch on some delectable snack. The bottom line here is pretty simple. It's not the carbs, its not the time of day.

There is no magic ratio, combination or super pill that will make you thin. It comes down to being absolutely sure you know the exact number of calories you are putting into your body everyday.

References

• De Castro JM (2004). The Time of Day of Food Intake Influences Overall Intake in Humans, J. Nutr. 134: 104-111
• De Castro, J. M. (1987) Circadian rhythms of the spontaneous meal pattern, macronutrient intake and mood of humans. Physiol. Behav. 40: 437-466.
• Mokdad, A. H., Serdula, M. K., Dietz, W. H., Bowman, B. A., Marks, J. S. & Koplan, J. P. (1999) The spread of the obesity epidemic in the United States, 1991-1998. J. Am. Med. Assoc. 27; 282: 1519-1522.

Boost your Metabolism

Ready To Give Your Metabolism a Makeover?

If you tired of struggling with a sluggish metabolism, try out these metabolism boosting tricks to help accelerate your fat burning results.

Your Metabolism is just like a fire – you can do things to stoke it up and keep it burning strong 24-7 or you can do things to dampen it.

Here are the facts:

+ Not eating will only will slow your metabolism.

+ Not exercising – or choosing an ineffective method to exercise – will only cause you to lose your lean muscle which will in turn cause you to end up with an even slower metabolism.

So it would make sense to stop making choices that are slowing your metabolism down to begin with! If you are skipping meals, yo yo dieting, eating 1200 calories or less, have zero workout plan or do hours of cardio ….then some choices need to be made.

In fact just choosing to stop the habits that dampen the fire of your metabolism will give you a nice kick start. Add in the following tricks and Watch OUT!



1. Get Stronger, Get Muscle!

Make Resistance Training the priority in your workout plan for …


Muscle IS Your Metabolism
And the only form of exercise that improves or increases the amount of lean muscle you have is Resistance Training!

Muscle is the single most important factor that determines how much fat and calories you burn throughout the day. The more lean muscle you have, the higher your metabolism, the more efficiently your body burns fat.


Stop Losing Muscle!
You can lose muscle just by being inactive, doing too much cardio and by simply getting older!

Starting at around age 25 you will lose approximately 1-2 percent of muscle mass per year eventually losing as much as 50 % of muscle mass in the course of a lifetime.

Resistance training is essential!

Perform resistance training at least 3 days a week, every other day. Short burst workouts take just 15 minutes.

Your plan must include a full body, progressively challenging plan. Doing the same exercises day in and day out, performing high repetitions with “Barbie weights” is not an effective resistance training plan and you will miss out on the metabolism boosting benefits.


2. Eat Often and Enough

Too busy to eat? Think eating less will help you lose more fat? Think Again!

Restricting your calories lowers your metabolism by 30% or more. Not eating enough causes your body to go into starvation mode to conserve calories….which means your body holds on to the fat and lets go of the expensive muscle. Less muscle = slower metabolism.

Eating enough every 3 – 4 hours not only gives your body fuel for energy and focus but also provides the fuel to keep your muscles around which helps to keep the fire of your metabolism burning strong!


3. Eat Metabolism Boosting Foods

Numerous studies indicate that muscle mass (your metabolism) may decline by 20% to 40% in those who do not get the proper nutrients.

By choosing nutrient rich,healthy foods you will boost your metabolism. Obvious, right? But it is not so easy. For now you know you have to eat enough of the right calories often enough to get the full fired up effect….and this can be difficult!

Is there a list of Super Foods?

Many. My best advice to you is to choose quality proteins, produce high in antioxidants and healthy fats and eat them at every meal and snack.

Quality proteins like chicken, fish, beans, nuts and some dairy. Produce will be your fruits and veggies. Stick to a variety of colorful fruits high in antioxidants aiming to get at least 7 to 10 servings a day.

Excellent fruit choices are berries (blueberries, strawberries, raspberries and blackberries), oranges, pink grapefruit, grapes, apricots, peaches.

Excellent vegetable choices are tomatoes, dark green leafy veggies (spinach, kale, etc.), Brussels sprouts, broccoli, beets, red peppers and carrots.

When it comes to healthy fats choose extra virgin olive oil, avocado, nuts, seeds, fish and fish oil or your Omega 3’s.

Omega 3’s not only have powerful antioxidants, anti-cancer, anti-inflammatory, and anti-heart disease properties and help combat depression and alleviate PMS symptoms…..

….Omega 3’s have also been shown to have a positive effect on your metabolism for it promotes healthy blood sugars….meaning, insulin levels are lowered.

FYI: Insulin is a storage hormone responsible for converting carbohydrates into fats. If your insulin levels are HIGH, your body is less likely to use or burn up more stored fat.


Next Steps

It only makes sense that a Strong and Healthy Body has a stronger metabolism and burns more fat than an unhealthy body.

* Make resistance training a priority

* Make sure you are Eating

* Keep track of what you eat for one week

* Swap out the dead, empty calorie foods for quality whole foods high in nutrients, fiber and antioxidants

20 Minute Circuit Workout

This workout is a 20-minute workout that will take you to your maximum physical effort as well as your maximum heart rate.

The object of this workout is not to rest in between exercises. You will see that one minute of a particular exercise will burn out the targeted muscle group as well as increase your heart rate to a fat and sugar burning zone.

Try the 20 minute workout below - if it is not challenging enough for you try it again, totaling only 40 minutes of your time in the weight room.

20 Minutes Circuit Workout

(*choose light weights for max reps)

1) Bench press or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups (assisted) or pulldowns - 1:00
4) Bike or jog - 3:00
5) Military press - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
11) Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
12) Plank - 2:00
13) Crunches - 2:00
14) Stretch

There is an unlimited number of ways to organize a circuit workout. The above workout is organized with upper body, lower body and cardiovascular exercises. By simply doing the above upper body and lower body exercises in such a way, you will be able to rest your upper body muscles while you workout your lower body muscles, but you will never rest your heart.

This is how you make the circuit workout challenging to your cardiovascular system as well as your major muscle groups. Studies have shown that mixing a resistance training regimen with a cardiovascular element will increase your metabolism, therefore burning fat and building muscle. The result is a decrease in body fat percentage.

So, if you are looking to lose inches and body fat, workouts like this coupled with 4-5 smaller meals and 3-4 quarts of water everyday will help you achieve your goal.

The key is to burn more calories than you take in and this workout will help you with that - promise!

Curb Your Food Cravings Solutions

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Curb Your Food Cravings Solutions~~~~~

#1 Eat a balanced meal every 3 to 4 hours

~~~~~

The cravings you have may simply be true hunger! If you are dieting to lose weight and choose to skip breakfast and eat as little as possible during the day, of course your body will scream out. You need to nourish your body with supportive meals throughout the day. Craving fight meals are ones that are no less than 100 calories and contains a quality protein and produce. ~~~~~

#2 Drink Water

Sometimes our bodies are simply dehydrated. The brain control centers for thirst and hunger are next to each other, and the signals sometimes overlap. What you think is a craving for food, may actually be your body’s cry for water.

~~~~~

#3 Do Something Different

Some cravings occur out of habit. If this is you, time to establish a new routine.

If your cravings hit hard when you sit down in front of the computer, watch TV or you maybe think you need something sweet after a meal, this is the best time to do something different and create a new habit – one that does not sabotage your results.

~~~~~

Brush your teeth, chew on a piece of gum, sip on some hot tea that has a naturally sweet taste. A cup of fresh brewed tea has been my lifesaver for me. I enjoy a licorice based tea has a wonderfully sweet flavor.

~~~~~

#4 Wait it Out

Did you know…..a craving can only last for 15 minutes – then it goes away. Make a list of things you can do to distract you for 15 minutes. When craving hits….grab a bottle of water and get to that activity – you can even set a timer. Once you hit 15 minutes…your cravings are gone and you are EMPOWERED!

~~~~~

#5 Move

The #1 appetite suppressant – exercise!

Curb your Sugar Cravings

The only way to stop the cravings…..is to get off the roller coaster ride. For if you eat simple, refined carbohydrates or high sugar foods everyday, your body will remain in “crave” mode.

Eliminate your Sweet Tooth Here’s How…

1. Clean out the Kitchen.
If junk is around, you will eat it. Also note that keeping sweets around for your children will only set them up to struggle with their cravings as adults.

2. Keep a Food Log
Skipping meals will cause your blood sugar levels to drop and bring on the cravings. Eating too many processed, high sugar foods brings on the desire to keep eating sugar. Eat more protein and produce to keep your blood sugar levels stable.

3. Wait it Out
Read Curb your Food Cravings true Cravings – not hunger- last for about 15 minutes – then go away.

4. Are you Stressed?
Stress drives sugar cravings. Consuming sugar temporarily elevates the levels of certain neurotransmitters in our bodies…the “feel-good” chemicals. Two of the major “feel-good chemicals released by eating sugar are:

1. Dopamine – releases chemicals like endorphins that give us a feeling of pleasure
2. Serotonin – produces a feeling of well being

While there are MANY stress management strategies you can implement, the quickest and easiest one to turn to….Exercise!

5. Break Old Habits
One way to take control and make a change is to keep a journal – write down what you are craving…why you are craving it.

Take control of the Craving instead of it controlling you.

You will be amazed at how powerful a few little lifestyle habits will give you the control you need to deal with and overcome those nagging cravings.

One Simple Tip to Start Losing Weight Today!

The Power of 10
The most effective way to control calories and burn more belly fat is to set a goal to eat 10 servings of Produce – which are your fruits and veggies – each and every day.

By doing so you not only get full on less calories, your body has the energy and nutrients to fire up your metabolism so you can burn more fat and flatten your belly!


What is a serving size?
One Serving of Fruits is…

1 medium to large size fruit
1/ cup small fruits like berries, grapes, etc.
1 cup chopped fruits like melons, grapefruit, etc.
1/4 cup dried fruit


One Serving of Veggies is…

1 cup cooked or raw veggies
2 cups leafy greens
1/2 cup beans/legumes

Now you may not be used to eating 10 servings of produce a day but do not fret. This is a goal and a very healthy, fat burning habit you can work your way up to!

Starting point is to….

Map out your Meals!

Yes – plan ahead – a success strategy!

As you see that you will be eating every 3 to 4 hours, eating an average of 4 to 6 meals a day, this is where you fill in the servings of produce.

I teach meal planning to be based around eating a protein and produce at every meal.

If you are new to this – aim to start with just 1 produce serving at each meal and work your way up.

Fruits and Veggies are low in calories, high in satisfying fiber and loaded with nutrients to create a thriving metabolism.

Here is a sample of what 10 Servings of Produce looks like for me on a typical day. Each produce serving is paired with a protein.

Sample Day of 10 Servings of Produce

Breakfast – 1 cup blueberries (2)
Snack – 1 banana (1)
Lunch – 3 cups spinach, 1 cup diced tomatoes and bell peppers (3)
Snack – 1/2 cup dried cherries (1)
Snack – 1 cup carrots, 1 pear (2)
Dinner – 1 cup sauteed spinach and squash (1)

Calorie Intake for 10 servings of Produce:

Less than 650 Calories!!!!

While eating this much produce may sound like a LOT of food – calorie wise, it is not even Half the calories needed for the day – which mean you get FULL on Less and naturally curb your calorie intake!

How many servings of Fruits and Veggies do you eat?

Build Stronger Bones!

Types of Exercise

There are several types of exercise, each with a specific target for improving your physical health:

• Range-of-motion exercises, which move each joint through its full range of motion daily
• Strengthening exercises, which build muscle strength and improve joint stability
• Endurance exercises, which bring heart rate up and improve cardiovascular fitness

Two subcategories of strengthening exercise are weightbearing exercise and resistance exercise. Weightlifting is an example of resistance exercise. Right now, let's focus on understanding weightbearing exercise.

What Is Weightbearing Exercise?

Weightbearing exercise is essential for building and maintaining healthy bones. Weightbearing exercise is any activity you do while on your feet and legs that works your muscles and bones against gravity. During weightbearing exercise, bone adapts to the impact of weight and the pull of muscle by building more bone cells. Consequently, bone becomes stronger and more dense. The risk of fracture, osteopenia, and osteoporosis decreases.

Weightbearing exercise includes:

• walking
• jogging
• hiking
• dancing
• step aerobics
• soccer
• baseball
• basketball
• tennis, racquetball
• bowling
• golf
• stair climbing

Exercises that are non-weightbearing (although good cardio) include:

• swimming
• bicycling

Boot Camp is a GREAT workout with lots of weight bearing exercise!

Sun Run Training - Week 4

SUN RUN
Training - Week 4*

Mondays & Thursdays: OFF/Strength Program (ie. Bootcamp)

Tuesday, Wednesday, Friday: 4km easy pace

Saturday: OFF

Sunday: 7km

20km Long Run

Sun Run Training - Week 5

SUN RUN
Training - Week 5

Intro to HILL TRAINING
Mondays & Thursdays: OFF/Strength Program (ie. Bootcamp)

Tuesday: 3km

Wednesday: 2.5km - 3 x 400m hills

Friday: 4km easy pace

Saturday: OFF

Sunday: 8km

Sun Run Training - Week 3

rSUN RUN
Training - Week 3

Mondays & Fridays: OFF/Strength Program (ie. Bootcamp)

Tuesday & Thursday: 4km easy pace

Wednesday: 4km easy pace

Saturday: Cross Training (Cycle, Swim, Brisk Walk)

Sunday: 6km

15km Long Run

Week 2: Sun Run Training Schedule

SUN RUN
Training - Week 2

Mondays & Fridays: OFF/Strength Program

Tuesday & Thursday: 3.5km easy pace

Wednesday: Cross Training

Saturday: 4km - 4.5km

Sunday: Recovery - 30 minute speed walk/jog

Long Run Route - 13.5km