2020 Pittsburgh Penguins Virtual 6.6K presented by Highmark

July 15 - August 15, 2020 Pittsburgh, PA US 15219
Bench to 6.6K

 

Welcome to the “Bench to 6.6K” training program presented by Highmark Health designed to best prepare you for the 2020 Pittsburgh Penguins Virtual 6.6K. 

This is a four-week program that you can start on any day.  It is designed for the novice/beginner runner in mind.  Our sample program starts on July 18 so you are ready for your 6.6K on August 15.

 

Each Running and Strength training day is to include:

1)      Foam Rolling
2)      Active Warm up
3)      Activation of: Glutes/Scap (posture)/Core low intensity exercises
4)      Focus strength training days to the areas of the Glutes/Hamstring/Back (pull) exercises
5)      Cool Down stretch (quads, IT bands, Hip flexors, low back) post activity

 

The Runs can be done straight through (no walk breaks) or via the “Galloway Method” (run/walk intervals). 

The run/walk intervals can be broken up any way you would like… below are some examples…

1)      Run 1 min / Walk 1 min
2)      Run 2 min / Walk 1 min
3)      Run 3 min / Walk 1 min
4)      Run 4 min / Walk 1 min
5)      Run 5 min / Walk 1 min

 

REST/RECOVER DAYS are intended to have no planned running or strength training activities.  Low intensity days meant to assist with recovery from training days.  Below are 10 suggestions for you to choose from…

1)      Morning Meditation
2)      Afternoon Nap
3)      Pool Activity
4)      Bike Flush (low intensity ride) x 10-20 minutes
5)      Therapeutic Massage
6)      Cryo Therapy (cryo sauna, ice baths)
7)      30-45 min in the Air Compression Boots (Normatec, Recovery Pump are common brand names)
8)      “Hands on” stretches
9)      Myofascial Distraction (cupping)
10)    Acupuncture

 

WEEK 1 TRAINING PROGRAM

Saturday, July 18:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Run .5 to 1.0 miles

 

Sunday, July 19:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Strength Training 1

 

Monday, July 20:

REST/RECOVER

 

Tuesday, July 21:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Run 1.0 to 1.5 miles

 

Wednesday, July 22:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Strength Training 2

 

Thursday, July 23:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Run: Strides x 3, Sprints (75%) x 5 (120ft distance, walk back recovery)

 

Friday, July 24:

REST/RECOVER

 

WEEK 2 TRAINING PROGRAM

Saturday, July 25:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Run 1.0 to 1.5 miles

 

Sunday, July 26:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Strength Training 1

 

Monday, July 27:

REST/RECOVER

 

Tuesday, July 28:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Run 1.5 to 2.0 miles

 

Wednesday, July 29:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Strength Training 2

 

Thursday, July 30:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Run: Hill Runs x 5-6 (mild/medium angle on hill, 30-45 sec run length time)

 

Friday, July 31:

REST/RECOVER

 

WEEK 3 TRAINING PROGRAM

Saturday, August 1:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Run 1.5 to 2.0 miles

 

Sunday, August 2:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Strength Training 1

 

Monday, August 3:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

90ft Gassers x 4 (walk 90ft recovery)

 

Tuesday, August 4:

REST/RECOVER

 

Wednesday, August 5:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Run 2.0 to 2.5 miles

 

Thursday, August 6:

Foam Roll / Warm up

Activations (Glute/Scap/Core)

Strength Training 2

 

Friday, August 7:

REST/RECOVER

 

Week 4 training program will be posted on Friday, August 7.  Good luck on your road to accomplishing a 6.6K!

 

A special thank you to Frank Velasquez Jr., ATC, CSCS, Director of Sports Performance at Highmark Health for assisting with the Bench to 6.6K training program!

 

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