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Level 2 Recruit Workout

This document outlines a 10-week recruit workout plan with increasing weekly running distances and core exercises. The plan includes a gym workout and core workout 3 times per week along with rest days and runs of various distances and intensities. The goal appears to be building up recruit's running endurance and strength over the course of the program.

Uploaded by

NatashaIwashkiw
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© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
66 views

Level 2 Recruit Workout

This document outlines a 10-week recruit workout plan with increasing weekly running distances and core exercises. The plan includes a gym workout and core workout 3 times per week along with rest days and runs of various distances and intensities. The goal appears to be building up recruit's running endurance and strength over the course of the program.

Uploaded by

NatashaIwashkiw
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Sheet1

RECRUIT WORKOUT LEVEL TWO


Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 1 REST
Walk 1 mile, then
run .5 mile Gym Workout
Walk 1 mile, then
run .5 mile REST Run 1 mile easy Gym Workout
Body Weight
Core Workout LV 1 Core workout LV 1 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up
Walk 1 mile, then

Week 2 REST
run .5 mile + 4
strides Gym Workout Run 1 mile easy REST Run 1 mile easy Gym Workout
Body Weight
Core Workout LV 1 Core Workout LV 1 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 3 REST
Run 1 mile easy + 4
strides Gym Workout Run 1.5 miles easy REST Run 1.5 miles easy Gym Workout
Body Weight
Core Workout LV 2 Core Workout LV 1 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 4 REST
Run 1 mile easy + 6
strides Gym Workout Walk 2 miles REST Run 2 miles easy Gym Workout
Body Weight
Core Workout LV 2 Core Workout LV 1 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 5 REST
Run 1 mile easy + 6
strides Gym Workout Run 2 miles easy REST Run 2 miles easy Gym Workout
Body Weight
Core Workout LV 2 Core Workout LV 2 Workout

Page 1
Sheet1

RECRUIT WORKOUT LEVEL TWO


Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 6 REST
Run 1 mile easy + 6
strides Gym Workout Run 2 miles easy REST Run 2.5 miles easy Gym Workout
Body Weight
Core Workout LV 3 Core Workout LV 2 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 7 REST
Run 1 mile easy + 6
strides Gym Workout
Run 2 miles easy +
4 strides REST Run 2.5 miles easy Gym Workout
Body Weight
Core Workout LV 3 Core Workout LV 3 Workout
Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 8 REST
Run 1 mile easy + 6
strides Gym Workout
Run 2.5 mile easy +
4 strides REST Run 3 miles easy REST
Core Workout LV 3 Core Workout LV 3 Rebel Warm-up
Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 9 REST
Run 1 mile easy + 6
strides Gym Workout
Run 2.5 mile easy +
4 strides REST Run 3 miles easy REST
Core Workout LV 3 Core Workout LV 3 Rebel Warm-up
Rebel Warm-up Rebel Warm-up Rebel Warm-up

Week 10 REST
Run 2 miles easy +
6 strides Gym Workout
Run 1 mile easy + 4
strides REST 5k Race! REST
Core Workout LV 2 Core Workout LV 1 Rebel Warm-up

Page 2

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