Bench to 6.6K
The Bench to 6.6K presented by Highmark will have you ready to cross the finish line on October 9th! Starting August 14th, this 8-week training program was specially designed to get you 6.6K ready.
Each Running and Strength training day is to include:
Foam Rolling (quads, hip flexors, IT Bands, glutes, calves, neck to mid back)
Active Warm up (variety of different light intensity runs, skips, side shuffles, etc.)
Activation of: Glutes/Scap (posture)/Core low intensity exercises
Focus strength training days to the areas of the Glutes/Hamstring/Back (pull) exercises
Cool Down stretch (quads, IT bands, Hip flexors, low back) post activity
REST/REGEN/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…
Morning Meditation
Afternoon Nap
Pool Activity
Bike Flush (low intensity ride) x 10-20 minutes
Therapeutic Massage
Cryo Therapy (cryo sauna, ice baths)
30-45 min in the Air Compression Boots (Normatec, Recovery Pump are common brand names)
“Hands on” stretches
Myofascial Distraction (cupping)
Acupuncture
WEEK 8 TRAINING PROGRAM
Sunday:
Foam Roll / Warm up
Activations (Glute/Scap/Core)
Run 3.5 to 4.0 miles
Monday:
Foam Roll / Warm up
Activations (Glute/Scap/Core)
Strength Training 1
Tuesday:
REST/REGEN/RECOVER
Wednesday:
Foam Roll / Warm up
Activations (Glute/Scap/Core)
Run 3.5 to miles
Thursday:
Foam Roll / Warm up
Activations (Glute/Scap/Core)
Strength Training 2
Friday:
Foam Roll / Warm up
Activations (Glute/Scap/Core)
Run: 120ft (or 40yd) Strides x 6 (80-85% intensity sprint), walk back recovery
Saturday:
REST/REGEN/RECOVER
