Running for Beginners – Week 4 Day 2
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Today’s Workout: Week 4 Day 2 – EMOM
EMOM
- Start a Timer (There are many free apps you can download, HERE is the one I use. I use the free version)
- Complete minute 1 Exercise, then rest until the minute is over.
- At minute 2, complete minute 2 exercise and then rest until the minute is over.
- Repeat the same until all five exercises are complete.
- Repeat the entire workout five times for a 25 minute workout.
**You will notice this workout is almost the same as last week and the week before, the difference is the amount of reps each minute. That is the built in progressive overload to allow us to gain muscle and use our strength to be better runners! The workouts will change starting Week 5. This is considered a 4-week block workout. This plan will consist of three four-block EMOM lifting workouts. Each block with progressive overload.
**This training plan includes a running portion, as well as, a lifting portion. Both sections will increase as the training plan progresses. The Run/Walk intervals will change overtime to increase running intervals. The lifting workouts will have a progressive overload to help progress with strength. The EMOM workouts will remain close and consistent, with small changes to track progress.
If you have any questions or want a more customized workout plan (for Free), e-mail us at RunLiftBalance(at)gmail.com.
All Running for Beginners – Free Training Plan Posts HERE
Full 8 Week Training Plan with Lifting for Beginners HERE
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