john henwood’s #teamivanka training plan · runners will be cross-training on wednesdays....

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


FEBRUARY 2015


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







50-min speed session

(see below)

run 50 mins

run 50 mins

run 45 mins




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


MARCH 2015


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



strength-raining exercisesrun 90 mins


(see below)


(see below)

55-min tempo session

(see below)

speed drill(see below)





strength-trainingexercisesrun 1 hr 40 mins




strength-trainingexercisesrun 1 hr 50 mins




strength-trainingexercisesrun 2 hrs

strength-trainingexercisesrun 2 hrs 10 mins


APRIL 2015


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







strength-trainingexercisesrun 14 miles

run 50 mins off run 35 mins atan easy pace



run 50 minsstrength-trainingexercisesrun 10 miles

19

MORE Half-Marathon!



WEEK 4

70-minute runstrength-training exercises50-minute run35 minutes of cross-training & strength-training exercises55-minute runoff day45-minute run

WEEK 3


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


WEEK 1

off day40-minute run35 minutes of cross-training45-minute runoff day35-minute run

Week by Week


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


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.


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.


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.


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.


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.


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.


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.


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.


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!


john henwood’s #teamivanka training plan · runners will be cross-training on wednesdays....

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