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Hey Guys!
Welcome to Stability Before Strength. My name is Oscar and I'll be your guide through this
twenty four week training plan. This is phase one day one and this workout burns
between eight hundred and sixteen to one thousand and sixty nine calories. We are going to
start with a warmup routine. Here is a list of all the drills we are going to perform.
You can click on the link to start the warm-up and then come back to this video
to continue.
Today's workout will work on developing your aerobic base.
You are going to run for thirty to sixty minutes or
for to eight miles at an easy comfortable pace.
For the next six weeks, you want to build a good solid aerobic base. If you are
used to running for thirty minutes then try to aim for sixty minutes and add
a thirty second surge for every two miles or ten minutes of running.
Then go back to a normal pace.
You'll find that doing this will help you find a running groove faster.
A marathon requires not only patience and perseverance,
but also strong aerobic capacity before you progress to the second phase.
In the second face, week seven, the work outs will get longer and more arduous.
So it is very important that you go on slow runs for the first four to six
weeks of training. I put my statistics of my run to give you an idea of how the
training program will start to change
not only my average pace calories burned but also,
more importantly my heart rate and steps per minute will start to change.
Part three of the training program is a workout routine of specific running
exercises to build endurance and stability which will help decrease the chance of
injury and help you run faster.
Here's a list of all the exercises for today's workout: legs and core routine.
You can click on the link and it will take you straight into today's workout routine.
Then, come back for part four.
this workout burns 124 calories if you finish one set
or 248 calories if you decide to do two sets
of each exercise.
It should take about twenty to forty minutes.
As soon as you are done with Part 3, go straight into a cool down routine.
Here's a list of all the stretches that are included in this routine.
You can click on the link to guide you through all the stretches.
A cool down is important because it helps stretch the muscles that you used today.
This will help you keep the muscles healthy and injury free.
This cool down routine lasts about five ten minutes and burns between 141 and 142 calories.
That's it for today.
Remember, that this is phase one and that each face lasts six weeks for a total of
twenty four weeks before the marathon
This video is specifically made for day one phase one week one to week six.
Perform this workout routine for every day one of the first six weeks.
Thanks for watching. I hope this video was helpful and informative.
See you guys later!