Day

Sunday

Activity

Monday

Details

Time amounts

Go on a
bike ride
Take dog
on a walk

Go on third gear
Do neighborhood loop4 miles

Softball
practice
Core
Workout
Cross
country run

With Warriors outdoors

1. Caterpillar roll ups-30
sec-you bring your legs
straight up, then lift your
butt off the ground, when
your butt comes to the
ground, bend your legs
to extend them

Total
Time

30
minutes
30
minutes

60
minutes

2 hours

1 hour
30 min
30
seconds
each
2
minutes
total
28 min

10 min
10 min
45 min

65
minutes

out
2. Hold Low plank for 30
sec
2. Do pushup plank-30 sec
2. Hold High plank-30 sec
2. Burpees -30 sec
3.5 mile run-7:45- 8:00
min miles (Tops is 28
min)

Tuesday

Cross
Country
Practice
Upper
body
workout
Take dog
on long
walk

1.5 mile race day- 6.12

min pace ish- finished
1.5 mile race in 9:58
min/sec
Pullups-15
pushups-30

Chair lifts-straight

Wednesda
y

Thursday

Friday

Cross
Country
Practice
Softball
Practice

Cross
Country
Practice
Lower
body
workout
Bike ride

Cross
Country
Practice
Do yoga
Work on
flexibility

legs-15
About 10 mins
long
2 mile recovery run8:45 pace
1 hour 15 min

16.9
minutes/
10
minutes
1 hour
15

1 hour
25
minutes

60
minutes

Race Day
Lunges, squats, wall
sits, one leg squats,
run in place, chair
steps - for 1 min each3 sets

10
minutes
20
minutes
30 min

Long day-5.5 miles

47 min

I have used these poses off of

the internet for a while- it is
from stress help center
Work on splits
Butterfly
straddle
Saturday

2 softball
games
Go on walk
with dog

Both 1.5 hours

30 min

3 hours
30 min

3 hours
30
minutes