**See RUN UTAH’s April/May issue page 15 “4 For Core” and June/July issue  page 17 “Simple Strengthening Exercises” for some sample strengthening exercises

POSTPARTUM TRAINING PLAN (Weeks 1-3)

WEEK 1:

Monday

• 30 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

• Yoga

Wednesday

• 40 minute brisk walk
• Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

• Yoga

Friday

• 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

• 50-60 minute brisk walk

WEEK 2:

Monday

• 40 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

• Yoga

Wednesday

• 50 minute brisk walk
• Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

• Yoga

Friday

• 25-30 minute brisk walk
• 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

• 60-70 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

WEEK 3:

Monday

• 15 minute brisk walk.  15 minutes of running or 3 x 5 minutes of running with 2 minutes of brisk walking in between.  10 minute brisk walk.
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

• Yoga

Wednesday

• 15 minute brisk walk.  20 minutes of running or 2 x 10 minutes of running with 4 minutes of brisk walking in between.  10 minute brisk walk.
• Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

• Yoga

Friday

• 25 minutes of running or 10 minute run, 4 minute brisk walk, 15 minute run, 5 minute brisk walk.
• 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

• 70-80 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

by Janae Richardson – Runner | Coach

If you aren’t logging your miles you are really missing out on an important part of running.  A training log can help you stay motivated and injury free because it gives you a chance to track your progress and analyze your training.

Tom De Marco a well known engineer once said, “You can’t control what you can’t measure”. This is even more true when it comes to running.

Click Here to download the excel spreadsheet file Training Log.

Log your runs, plus your cycling, swimming, and other cross-training activities.

For each workout, keep track of your time and distance, route, planned workout, actual workout, heart rate, food, shoe mileage, daily & weekly mileage, personal notes and more.

You can download the file here:

We know that there are more sophisticated tools out there, but we like this training log because it’s free, simple, and effective.  Make it your own and see the results!