OFFICIAL MEN’S HEALTH URBANATHLON™ TRAINING PROGRAMWeeks 1-3Created by Mark Beier, Personal Training Manager from Crunch, Chicago

RESISTANCEWeeks 1-3

Warm Up:Each Resistance Training Session should begin with a proper warm-up to ensure the body’s core tem-perature is slightly elevated, to decrease the risk of injury, and increase the benefits of resistance train-ing. Here is a simple and effective way to warm up your body:

Perform three sets of the following warm-up exercises with no rest in between sets. Perform each exer-cise for 30 seconds.

Running high knees• Running kick-butt• Jumping lunges•

Resistance Program:Perform two circuits of the following strength exercises and take a one-minute rest between each exer-cise. Rest for three minutes in between each circuit.

1. Push-ups with oblique trunk twists 152. Single-leg bent over rear delt flys 10 each leg3. Walking lunge with medicine ball trunk twists 10 each leg4. Spider man crawls 205. Squat to shoulder press 126. Single-arm row in push-up position 12 each side7. Single-leg touchdowns 10 each leg8. Side to side roll with jackknife 10 jackknifes

Push-Ups with Oblique Trunk TwistsAssume standard push-up position with hands placed on the floor far enough away from your sides to • allow a 45 degree angle of your elbows and at your chest.Perform 20 push-ups. In between each push-up bring your right knee to your left arm, followed by • yourleft knee to your right arm.

Single-Leg Bent Over Rear Delt FlysBalance on one leg and bend over at your waist at about a 45 degree angle to the floor. Keeping • your abs engaged to support your lower back extend the leg that is off the ground behind you and slightly bend that knee.Using moderately weighted dumbbells extend arms out to your side until your arms form a T with • your body.Perform this exercise 10 times on each leg.•

Walking Lunge with Medicine Ball Trunk TwistsGrab a moderately weighted medicine ball• Begin the walking lunge by extending your right foot out in front of you and begin to bend both knees. • The knee of the forward leg should be bent at 90 degrees and the knee of the back leg can be bent at 45 degrees.Lean forward at your waist slightly to put more emphasis on your glutes and perform a trunk twist, • twisting toward the side of the forward leg.Pick the back leg up off the ground and step through and repeat with the left leg.• Perform 10 times on each leg.•

Spider Man CrawlsTo get into the starting position, first get into a push-up position. Then, bring your right knee to your • right elbow and extend your left hand in front of you as far as you can reach. This will extend your left side out and contract your right side. Keep very low to the groundTo perform the crawl, pick up your right hand and extend it out in front of you as far as possible, at • the same time, move your left foot up to where your left knee meets your left elbow.Perform 20 repetitions.•

Squat to Shoulder PressUsing moderately weighted dumbbells, perform a squat with the dumbbells at your side. On the way • up from your squat position, perform a bicep curl and complete the movement with a shoulder press above the head.Bring the dumbbells back down to your side and repeat the movement.• Perform 12 repetitions.•

Single-Arm Row in Push-Up PositionStart in push-up position but spread feet wider than shoulder distance apart.• Using a moderately weighted dumbbell, perform single-arm rows, trying to keep your hips flat to the • floor. Keep abs engaged throughout the movement.Perform 12 repetitions each side.•

Single-Leg TouchdownsBegin by standing on one leg.• Using the opposite arm of the leg you are standing on, reach down and touch your foot. Bend the • knee of the leg you are standing on slightly. Extend the leg that is off the ground out behind you while trying to keep hips parallel to the ground.Perform 10 times on each leg.•

Side to Side Roll With JackknifeStart by lying flat on your stomach arms extended out in front of you in superman position.• Roll to the right and onto your back, perform a jackknife sit-up and return to your back, roll to your left • and onto your back and perform the jackknife again.Perform 10 times.•

ENDURANCEWeeks 1-3

The Endurance program is designed to help you run faster and farther by increasing volume and intensi-tythrough alternating days of training. Depending on your level, you will run three to four times a week.

Volume Training: (v)On volume training days you will simply be logging miles. These days are used to build your endurance. If you’re wearing a heart rate monitor, keep your pace so that you maintain 60% of your maximum heart rate during the entire run. If you are not wearing a heart rate monitor then you can determine your level of exertion by doing a talk test. If running at the appropriate rate, you should have only a very slight dif-ficulty holding a conversation during the entire run.

Interval Training: (i)Interval training days are used to increase the speed at which you will be able to perform your volume runs as the program progresses.

On these runs, start out at the same pace as your Volume run days. Throughout the distance specified below, there are a number of short bursts of speed held for one minute at a time. During these bursts you should be running at 75%-85% of your maximum heart rate. If you are not wearing a heart rate monitor, you should not be able to hold a conversation during this period. After one minute, slow down and return to your Volume Day pace. Run at your Volume Day pace for three minutes and repeat the short burst. Perform these short bursts until you reach your schedule volume listed below.

Beginner:Begin at this level if you play recreational sports but do not perform any type of endurance training on a regular basis.

Intermediate:Begin at this level if you have been performing cardiovascular training intermittently throughout your nor-mal training routine. To begin at this level you should be running at least six miles a week.

Advanced:Begin at this level if you have been doing cardiovascular training as part of your normal routine and are running at least 12 miles a week.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Beginner 1m (v) rest 1m (i) rest 1.5m (v) rest rest Intermediate 2m (v) rest 2m (i) rest 3m (v) 3m (v) rest Advanced 3m (v) rest 3m (i) rest 4.5 (v) 5m (v) rest

FLEXIBILITYWeeks 1-3

Perform the Flexibility routine after each of your Resistance and Endurance workouts.

Perform entire circuit twice. Hold each stretch for the suggested times.1. Abductor/outer leg 20 seconds each leg 2. Hamstring stretch while sitting on a stability ball 20 seconds each leg 3. Kneeling hip flexor/quadricep stretch 20 seconds each leg 4. Wall calf stretch 20 seconds each leg 5. Kneeling chest stretch with stability ball 20 seconds each arm 6. Reaching shoulder stretch while kneeling 20 seconds each arm

Abductor/Outer Leg StretchStanding on both legs, cross your left foot over your right. Bend your upper-body over toward your • left side and reach to the ground with both hands.You should be able to push your right hip out to your right and feel the stretch on the outside of the • right leg.Repeat stretch with your left leg.•

Hamstring Stretch While Sitting on a Stability BallSitting on a stability ball, extend both legs out in front of your body in a “V” • formation. Straighten legs but keeping knees slightly bent.Bend at your waist and reach both hands toward your right foot. Keep your • back straight and do not round your shoulders..Repeat this stretch to your left side and also to the middle.•

Kneeling Hip Flexor/Quadricep Stretch (performed on a padded mat)Kneel on a padded mat and extend your left foot out in front of you so that • you’re kneeling on your right knee and your right foot is extended behind you. Your left knee should be bent at a 90-degree angle and your left foot is flat on the floor.Reach your right hand toward the ceiling and push your hips slightly forward • without arching your lower back. Contract your right glute to increase the stretch on the right hip flexor and right quadricep muscles.Repeat this stretch on your left side.•

Wall Calf StretchStand about one foot away from a wall. Place both hands on the wall at • shoulder height and extend your right foot behind you about two feet. Bend the knee of your left leg, the one that is closest to the wall. Lean your upper body toward the wall and try to keep the right foot that is extended behind you flat on the floor.Repeat with your left leg.•

Kneeling Chest Stretch with Stability BallKneel on a mat and place your right arm on a • stability ball. Bend over at the waist so that you are facing downward toward the mat.Slightly drop your right shoulder toward the mat • and move your upper body toward the left so that your right arm pulls away from the stability ball just slightly. You should feel the stretch in your right arm and right chest.Repeat this stretch on the left side.•

Reaching Shoulder Stretch While KneelingKneel on a mat and reach hands to the floor in front of you. Lean over at • your waist so that your chest is close to the mat. Reach your right arm un-der your left arm, leaning all the way down. Continue to gradually push your chest to the floor until you feel a stretch through the outside of your right shoulder and tricep area.Repeat this stretch on your left side.•

OFFICIAL MEN’S HEALTH URBANATHLON™ TRAINING PROGRAMWeeks 4-6Created by Matt Blankenberger, Personal Training Manager, Crunch Chicago

RESISTANCEWeeks 4-6This program is designed to help you build strength during your preparation for the Urbanathlon race. This is weeks four-six of a 12-week training program and should be performed three times per week with proper recovery time (48 hours) for maximum results.

Warm Up:Every strength training session should begin with a proper warm-up to ensure the body’s core tempera-ture is slightly elevated, to decrease the risk of injury, and increase the benefits of resistance training.

Stand straight up with hands raised overhead. Perform lunges on alternating legs. With each lunge • forward sweep the opposite hand down and across body transversely while our other hand stays in the position overhead. (Perform for approximately 2 minutes).

Resistance Program:Perform three circuits of the following strength exercises and take a one-minute rest between each exer-cise. Rest for three minutes in between each circuit.

1.Scorpion Pushups 20 2. Single-leg bent over rear delt flys with trunk rotation and hand-off 12 each leg 3. Reverse walking lunges with shoulder extension 12 each leg 4. Spider man crawls 50 5. Squat to shoulder I and T with light load 12 6. Single-arm delt fly with contra lateral leg raise in pushup position 12 each side 7. Stork stance heal touches. 10 each leg 8. Side to side planks 10 each side

Scorpion Pushups Assume standard push-up position with hands placed on the floor far enough away from your sides to • allow a 45 degree angle of your elbows and at your chest.Perform a push-up and once you return to the ‘up’ position, perform a scorpion movement by bringing • the right heel towards the left shoulder while both hands remain on the ground. The body will create a scorpion type look when rotating lower part of the body into the action of this pushup.Perform 20 push-ups with alternating right and left heel scorpion movements.•

Single-Leg Bent Over Rear Delt FlysBalance on right leg and bend over at your waist at about a 45 degree angle to the floor. Keeping your • abs engaged to support your lower back, extend the left leg behind you with slight bend in the knee.Hold a dumbbell in your right hand and extend both arms out to a T. Twist to your left and hand-off the • dumbbell to your left hand at mid-waist point, allowing rotation at the waist to create oblique action.Perform this exercise 12 times on each leg counting off in pairs.•

Reverse walking lunges with shoulder extensionGrab either a 25lb. plate or a 35lb. plate (depending on your strength).• Start in lunge position with right foot out in behind you and left leg bent at 90 degree angle.• Hold plate in both hands with arms extended straight overhead only slight flexion at the elbows)• Pick the front leg up off the ground and step behind you, lower the plate so that arms are extended • straight in front of you. Repeat lunging backwards, raising and lowering the plate with every step.Perform 12 times on each leg.•

Spider Man CrawlsGet into a push-up position. Bring your right knee to your right elbow and extend your left hand in front • of you as far as you can reach. This will extend your left side out and contract your right side. Keep very low to the groundTo perform the crawl, pick up your right hand and extend it out in front of you as far as possible, at the • same time, move your left foot up to where your left knee meets your left elbow.Perform 50 repetitions.•

Squat to shoulder I and TUsing moderately weighted dumbbells, perform a squat with the dumbbells at your side. On the way • up from your squat position, perform a bicep curl and complete the movement with a shoulder press above the head.When coming down back into your squat your arms should remain slightly bent at the elbow, allowing • the arms from going to the I position to the T position. Perform 12 repetitions.•

Stork stance heal touchBegin by standing on right leg.• Sweep left leg back as far as possible maintaining balance on the planted foot. Reach both hands out • overhead and slightly rotate from your hip in your right foot to the open side of your body. Your body should be positioned in a 45 degree slant with your arm and elevated leg. Continue to open from your hip, extending the elevated left leg and arm slightly more than the starting position.While holding position, reach down to your right foot with your right hand and touch the outside of the • heal, return to the 45 degree angle and continue.Perform 10 times on each leg.•

Side to side planksStart by putting yourself in a pushup position on your forearms instead of on your hands.• Move by picking up one the right side of the body, turning yourself on your resting heal and forearm so • that it is vertical. Hold for about 10 seconds.Perform 10 times each side•

Single arm delt fly with contra lateral leg raise in pushup positionStart in push-up position but spread feet wider than shoulder distance • apart.Using a moderately weighted dumbbell, perform single-arm fly at the • same time lift up the opposite leg to create rotary stability throughout the trunk. Make sure that your arm and leg that are performing the actions are fully extended.Perform 12 repetitions each side.•

ENDURANCEWeeks 4-6

Continue to build your speed and distance by increasing your volume and intensity through alternating days of training. Depending on your level, you will run three to four times a week.

Moving forward you will stick with the same format with the volume and interval training. You will in-crease yourdistance and your timings in your interval training portions.

Volume Training: (v) continued from weeks 1-3, in the same mannerOn volume training days you will simply be logging miles. These days are used to build your endurance. If you’re wearing a heart rate monitor, keep your pace so that you maintain 60% of your maximum heart rate during the entire run. If you are not wearing a heart rate monitor then you can determine your level of exertion by doing a talk test. If running at the appropriate rate, you should have only a very slight dif-ficulty holding a conversation during the entire run.

Interval Training: (i) continued from weeks 1-3, in the same mannerInterval training days are used to increase the speed at which you will be able to perform your volume runs as the program progresses.

On these runs, start out at the same pace as your Volume run days. Throughout the distance specified below,there are a number of short bursts of speed held for 1.5 minutes at a time. During these bursts you should be running at 75%-85% of your maximum heart rate. If you are not wearing a heart rate monitor, you should not be able to hold a conversation during this period. After 1.5 minutes, slow down and return to your Volume Day pace. Run at your Volume Day pace for 3 minutes and repeat the short burst. Perform these short bursts until you reach your schedule volume listed below.

A reminder on gauging your level:BeginnerBegin at this level if you play recreational sports but do not perform any type of endurance training on a regularbasis.

IntermediateBegin at this level if you have been performing cardiovascular training intermittently throughout your nor-mal training routine. To begin at this level you should be running at least six miles a week.

AdvancedBegin at this level if you have been doing cardiovascular training as part of your normal routine and are running at least 12 miles a week.

*Remember that this is the 2nd part of the training program. Based on your level of performance, the mileage in the running portion will be increased according to the longevity of your training program.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Beginner 1.5m (v) rest 1.5m (i) rest 2.5m (v) rest rest Intermediate 3m (v) rest 3m (i) rest 4m (v) 4.5m(v) rest Advanced 3m (v) rest 4m (i) rest 5m (v) (v) rest

FLEXIBILITYWeeks 1-3

Perform the Flexibility routine after each of your Resistance and Endurance Workouts.

This portion of the training program includes a sequence of one-minute stretches for all major muscle groups through the use of your own body weight. The yoga format gets muscles working and stretch-ing against each other for smooth and linear flow. Flexibility is very important in preventing injury and increasing muscle longevity in a vigorous training program. It enhances performance in all sectors of the training program.

In weeks 4-6, the stretches are different than those in weeks 1-3. You will target muscles at a deeper level and open up joints by stretching the surrounding tissue.

Perform each stretch for one full minute, breathing deep in through nose and out through your mouth. You will flow from one stretch to the next. Get deep down into the stretch and hold for one minute before moving right into the next pose. Your primary focus should be to place yourself in the correct positions, and your secondary focus is on your breath.

1. Child’s Pose--yoga 1 minute hold 2. Downward-facing Dog--yoga 1 minute hold 3. Upward-facing dog--yoga 1 minute hold 4. Standing and Reaching 1 minute hold 5.Stork Stance Right and Left 30 seconds each side 6. Kneeling Lat and Back Stretch 1 minute hold

Child’s Pose:Kneel on all fours with your hands directly under your shoulders and your knees directly under your • hips.Shift your body backwards so that you are sitting on your feet.• Your forehead should be touching the floor and your hands should be crawling out in front of you as • far as possible.

Downward-Facing Dog:From Child’s Pose, lift back up onto all fours.• Plant your feet on the ground flat and pick your hips up into the air while your feet and hands remain • on the ground creating and inverted “V”.Make sure your back is flat and shoulders are relaxed.•

Upward-Facing Dog:From Downward-Facing Dog, shift body weight forward letting your spine collapse and invert so you • are in a small back bend.Keeping your hands on the ground, allow quads and lower extremities to lie on the ground as you • push deep into your spine -- stretching, abs, hip-flexors, and quads.Make sure shoulders are peeled back and scapula is retracted.•

Standing and Reaching:From Upward-Facing Dog place feet back flat on the ground and walk hands toward your feet until • you are in a bent over stance.Make sure feet are hip-width apart and you collapse with your lumbar spine to get that deep stretch.• Hands should be in a neutral position on the outside feet, reaching down stretching the posterior • chain of muscles all the way from head to toe.

Stork Stance:Stay in the same position as Standing and Reaching leaving your right hand on your foot and swinging • left hand back behind you.You will feel an opening up of the chest that will also stretch the IT band of the opposite side.• Make sure that spine is neutral when twisting into this stretch.• Hold one side for thirty seconds and then move directly into the opposite side.•

Kneeling Lat and Back Stretch:From Stork Stance, come back to standing bend with hands in front of you.• Kneel down with your chest up and spine neutral.• Reach your hands straight over your head as high and long as you can and sway from side to side • getting a long effective stretch on each side of your obliques and lats.

OFFICIAL MEN’S HEALTH URBANATHLON™ TRAINING PROGRAMWeeks 7-9Created by Ian Hart, CSCS, Personal Training Manager, Crunch NYC

RESISTANCEWeeks 7-9This is weeks 7-9 of the 12 week training program. This portion of the program is designed to keep your heart rate up and build your lactate threshold, which will be tested during the Urbanathlon. This session should be done in a circuit, starting with 4 sets with 30 seconds in between each exercise and 2 minutes rest between each set. You should then progress to 5 sets with no rest between each exercise and 1 minute rest between each set.

Note: It will also be beneficial to incorporate a running regimen with the circuit in between and will roughly mimic what will be encountered during the Urbanathalon.

1. Body Weight Squats 20 reps2. Decline Push Ups 20 reps3. Squat Thrust Jumping Pull Ups 20 reps4. Weighted Stair Climb or Step Ups 4 flights/20 reps5. Rope Body Weight Row/ Bar Body Weight Row 20 reps6. Military Press 20 reps7. Walking lunges 20 reps8. Crab Walk 20 reps

Body Weight SquatsUse your own body weight and do 20 squats at a speedy pace. If this is too easy, do one-legged • seated squats. Stand on your right leg and sit down onto a chair or box so your knee is at 90 degrees, and stand up. • Raise the chair to lessen difficulty. Do this 20 times on each leg.•

Decline Push Ups

Place your feet on an elevated fixture about 1 to 2 feet off the ground (such asa step). • Keeping your hands on the ground directly below your shoulders, do 20 push-ups. The higher the • fixture your feet are on, the harder the push up will be.

Squat Thrust Jumping Pull UpsStand below a pull up bar, squat down touch the ground and kick your feet out behind you so you are • in a push up position. Bring your feet back in and in one motion jump up, grabbing the pull up bar and using the momentum • of the jump do a pull up.

Weighted Stair Climb or Step UpsGrab two 10lb dumbbells and walk up 4 flights of stairs and back down. • Or do 20 reps on each leg stepping up to a box (or step) about a foot-and-a-half off the ground.•

Rope Body Weight Row/ Bar Body Weight RowFind a thick rope about 10 to 15 feet long and tie it to a secure spot so the end of the rope just touches • the ground. Lay on the ground with the rope above you at chest level. • Arms fully extended, grab the rope tightly and pull up on the rope until your hands hit your chest. If • you don’t have a rope the same concept can be done on a secure bar or beam.

Military PressGrab two 15lb dumbbells and in a standing position do 20 shoulder presses•

Walking lungesPlace your left foot about 2 feet in front of the right foot and bend your right knee •

an inch above the floor.Come up from this position and step your right foot in front of your left and repeat •

the movement, bringing your left knee down. Do this 20 times on each side. •

Crab WalkGet on your hands and feet and crawl 10 yards in one direction and turn around and repeat 19 more • times.

ENDURANCEWeeks 7-9

This portion of the program is weeks 7-9 of the 12 week training program. This portion will improve aerobic exercise performance as well as fuel utilization through continuous training and Marine Corp fartlek training.

Continuous Training (C) will increase your base endurance level and maximal oxygen consumption. Remain at a constant pace, (approximately 60% to 70% of maximum heart rate if using a heart rate monitor), which is slower than race pace, for a prescribed amount of time, preferably between 30 minutes to an hour-and-a-half.

Marine Corp fartlek (F) training is speed play interspersed with calisthenics and plyometrics. You’ll alternate between intense running and jogging and all tempos in between. At the prescribed times (every 3 to 5 minutes depending on duration), stop to do a set of wide grip pushups, squat thrusts, supinated pull ups, squat jumps, sit ups, star jumps*, crunches and close grip pushups. Do the exercises in that order, 15 repetitions or until muscle failure. This training will roughly mimic what will be encountered in the Urbanathlon.

*Star jumps: squat and grab your ankles then jump into the air with all legs and arms spread out like a star. Bring the feet and arms back down before hitting the ground.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Beginner 30 min (C) rest 2m (F) rest 45min (C) rest 3m (F)Intermediate 45min (C) rest 3m (F) rest 1hr (C) 4m (F) restAdvanced 1hr (F) rest 4m (i) rest 1hr15min

(C) 5m (F) rest

FLEXIBILITYWeeks 7-9

This portion of the training program week 7-9, includes stretches to improve range of motion at a series of joints. Remember that stretching has been found to be more beneficial after a workout when the body is warmed up.

1. Child’s Pose Progression- Deep Lat 30sec2. Kneeling Hip Flexor 30sec3. Kneeling Quad 30sec4. Belt Hamstring 30sec5. Belt IT Band 30sec6. Incline Calf Stretch 30sec

Childs pose deep lat stretch:Kneel on all fours with your hands directly under your shoulders and your knees directly under your • hips. From that position, shift your body backwards so that you are sitting on your feet. Your forehead • should be touching the ground and your hands should be stretched out in front of you as far as pos-sible. Next, crawl with your left hand towards the right side while maintaining your position. Crawl as far as • possible until you feel slight discomfort in your lats. Do the same with the right side.•

Kneeling hip flexor stretch:Kneel on the floor in front of a stretch bar or something sturdy you can hold onto. • Place the right foot flat on the floor in front of the wall while your left knee stays in a kneeling position.• Hold onto the bar and push your hips forward until you feel a stretch in your hips. • Do the same on the alternate side.•

Belt IT band stretch:Keep the belt strapped around your left foot and pull up as to do the hamstring stretch. • About halfway up with your right hand, pull you left leg slightly to the right, so it is up and/or past your • right leg. You should feel a stretch down the side of your leg from hip to knee.•

Incline Calf Stretch:Find a wobble board to lean against something or a flat inclined surface at • approximately 45 to 60 degrees for you to place you foot on so the whole foot is fully supported. Place your left foot on the board keeping your whole foot on the surface and lean • forward. To target the lower part of the calf, slightly bend the knee while doing the same • technique. Switch sides.•

Kneeling quad stretch:Get into the same position as #2 and reach • back with both arms and grab your left foot and pull it towards you buttocks until you feel a stretch in your quads.

Belt hamstring stretch:Find a belt or rope, lie on your back and strap the belt around your left foot. • Pull your left foot up while maintaining a straight left leg. • Keep right leg flat on the ground with toes pointed towards the ceiling. • Pull your left leg up until you feel a slight uncomfortable feeling in your • hamstring. Don’t let you pelvis tilt. Do the same to the right side.•

OFFICIAL MEN’S HEALTH URBANATHLON™ TRAINING PROGRAMWeeks 10-12Created by Cole McDonough, Crunch personal trainer, Crunch NYC

RESISTANCEWeeks 10-12This is weeks 10-12 of the 12 week training program.

1. Push-ups on a stability ball 15 reps2. Cable squat rows 15 reps3. Step downs with rotation 15 reps each side4. Squat thrust 15r eps5. Squat Curl Press 15 reps6. Pull-ups 15 reps7. Ice skaters 50 reps8. High plank with opposite arm leg raise 15 reps each side

Push-ups on a Stability ball:Begin in a push-up position with feet on the floor and hands on a stability ball. • Keeping your back flat, lower your body until your chest touches the stability ball. • Then push back up to the starting position. Repeat for 15 reps•

Squat to Cable Rows:Face a cable machine with feet shoulder-width apart and pointing straight ahead. • Hold cables with arms extended at chest level. • Perform a squat. • Then, while standing, begin to row by pulling the cables toward your chest. • The row should be completed by the time the squat is completed. • Repeat by extending the arms and squatting. • Complete 15 reps•

Medicine Ball step-downs with rotation:Begin with both feet on a 24-inch platform, holding a medicine ball at chest height. • Step down to the ground with your right foot, leaving your left foot on the platform. • Rotate your torso to the right, touching the medicine ball to the ground on the outside of your right • foot.Bring the medicine ball back to your chest. • Press on the ground with your right foot, returning to the starting position on top of the platform. • Repeat for 15 reps and then switch sides.•

Squat Thrust:Start standing with your feet shoulder width apart, squat down, placing your hands outside of your • feet.Jump both legs behind you, into a push-up position and hold for a second. • Jump both legs back to you staring position inside your hands.• Stand up from your squatting position. • Repeat for 15 reps•

Squat Curl Press:Begin with both feet shoulder-width apart, holding 2 dumbbells. • Perform a squat. • Once your body is in the upright position, curl and press the dumbbells over your head. • Slowly return the dumbbells back down and repeat. • Complete 15 reps.•

Pull-ups:Begin by grabbing a pull-up bar with palms facing away form the body, hands wider than your • shoulders. Pull your chest up to the bar and hold. • Slowly lower your body back toward the ground. • Repeat for 15 reps•

Ice Skaters:Stand with feet shoulder-width apart. • Quickly hop side to side, landing on your outside leg. • Repeat for 50 reps•

High Plank with opposite arm, leg raise:Begin in a push-up position with hands and feet on the floor. • Keeping your back straight, slowly lift your right arm and left leg off the floor and hold. • Slowly lower your arm and leg down to the floor. • Switch sides and repeat.•

ENDURANCEWeeks 10-12

This program is designed to help build endurance during preparation for the Urbanathalon race. Depending on your level, you will run three to four times a week. This program is weeks 10-12 of the training program.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Beginner 2 m (v) rest 2.5 m (i) rest 3 m (v) rest restIntermediate 3.5 m (v) rest 3.5 m (i) rest 4.5 m (v) 5 m (v) restAdvanced 3.5 m (v) rest 4.5 m (i) rest 5.5 m (v) 6 m (v) rest

FLEXIBILITYWeeks 10-12

This portion of the training program, weeks 10-12, includes stretches to improve range of motion at a series of joints. Remember that stretching has been found to be more beneficial after a workout when the body is warmed up.

Perform stretches 2 times each. Hold for 30 seconds

1. Bent knee calf stretch2. 90-90 hamstring stretch3. Lying hip flexor stretch4. Lying piriformis stretch5. Seated cross-leg Backstretch6. Wall chest stretch 7. Wall Lat stretch

Bent knee calf stretch: Stand facing a wall for support. • Bring right leg forward towards the wall and lean upper body against the wall, keeping your left leg straight. Keeping the left foot flat, with toes pointed straight ahead, bend the left knee until tension is felt.Hold for 30 seconds. • Switch sides and repeat.•

90-90 hamstring stretch: Lie on the floor with both knees bent and feet flat on the floor. • Bring the right heel off the floor and interlace your hands behind your knee for support. • Slowly extend the knee until tension is felt. • Hold for 30 seconds. • Switch sides and repeat.•

Lying quad / hip flexor stretch: Lie on your left side and grab your right ankle. • Slowly pull back on the ankle until tension is felt in the quads and hip flexor. • Hold for 30 seconds. • Switch sides and repeat•

Lying piriformis stretch: • Lie on your back with your right leg crossed over the left. Place your right hand on your right knee pressing your knee toward the ground, keeping your left • shoulder on the ground. Press right knee down until tension is felt in buttock. • Hold for 30 seconds. • Switch sides and repeat•

Seated cross-leg back stretch: Sit on the ground with you left leg straight and right leg bent and crossed over the left.• Twist your torso toward your right side, pressing your left arm against the right leg and apply pres-• sure to the point of tension. Hold for 30 seconds. • Switch sides and repeat.•

Wall chest stretch: Stand facing a wall for support. • Place the right forearm against the wall with elbow bent at 90 degrees. • Slowly rotate your body to the left until a slight stretch is felt in the chest. • Hold for 30 seconds. • Switch sides and repeat.•

Wall Lat stretch: Stand facing a wall for support. • Extend your right arm overhead and place it against the wall. • Lean upper body in toward the wall until tension is felt in the lats. • Hold for 30 seconds. • Switch sides and repeat.•