1. RUNNING WORKOUT Allen Quesada Pacheco Brandon “Cody” Shaffer Scott William Douglas Russell Ryan David Dunham Benjamin Robert Timson

2. Stretching Calf : Stand a foot from a wall, post, or tree. Holding on lightly with your hands, place toe of right foot against the post, and keep heel on ground. Align left foot behind right. You should feel a stretch through the calf. Hold for 30 seconds, then repeat with left foot. : Sit with the soles of feet together, back straight, and head up. Gently lean forward as you press thighs with elbows, holding for 30 seconds. Groin : Sit with the soles of feet together, back straight, and head up. Gently lean forward as you press thighs with elbows, holding for 30 seconds. : Stand with knees slightly bent. Slowly bend at the waist, allowing upper body weight to drape forward. Let arms and head hang loosely. Hold stretch for 30 seconds. Hamstrings : Stand with knees slightly bent. Slowly bend at the waist, allowing upper body weight to drape forward. Let arms and head hang loosely. Hold stretch for 30 seconds. : Lying on your back, bend knees, and cross right ankle on top of left knee. Wrap hands around left leg on thigh behind knee, gently pulling left leg toward you. Feel the stretch in the right hip and buttock. Hold for 30 seconds, relax, and gently pull again. Switch legs. Glutes : Lying on your back, bend knees, and cross right ankle on top of left knee. Wrap hands around left leg on thigh behind knee, gently pulling left leg toward you. Feel the stretch in the right hip and buttock. Hold for 30 seconds, relax, and gently pull again. Switch legs. Lower back : Kneel with knees hip-width apart and hands underneath shoulders. Inhale slowly, then exhale while pulling your belly in and arching back. Relax shoulders and neck, and let head hang down. Repeat 5 times.

3. STRIDE When running, concentrate on driving your arms forward and lifting your knees high (above). You should lean forward slightly without bending at the waist. Keep your shoulders back and your arms bent 90 degrees at the elbow (left). Swing them forward and backward like a pendulum, without crossing them in front. Keep your head level, your eyes gazing ahead, and your upper body relaxed. (Avoid clenching your hands or jaw.) You should feel like you’re neither bounding (overstriding) nor shuffling (understriding).

4. CONTROLLED STRIDES To improve posture, form, speed, and power while warming up the legs, practice controlled strides, which are short periods of rapid running where you concentrate on form. Because they’re hard on the legs, reserve these drills for after you’ve been training for at least a month and when your legs aren’t tired. When doing the exercise, concentrate on controlling your arms and legs. Open your stride by extending and exaggerating it slightly. Your stride length on both legs should match, and your arms should swing in sync with your legs. Try this set of controlled strides: Do a 10- to 15- minute warm-up. Perform 5 strides for 5 to 10 seconds, with about 30 seconds of light running after each. Exertion rate: 4 to 5.

5. HILL RUNNING Hills build power, improve form, and prepare you to encounter them on race day. When running uphill, lean into the hill slightly and look to the top. Your stride should be slightly shorter than on flat ground—try to feel quick and light. Use your glute muscles to push off strongly from your toes while driving your knees forward and up. Keep your upper body relaxed. Recover while running downhill. Maintain a relaxed pace, again leaning slightly forward (rather than straightening your back). You should feel like you’re letting go as gravity draws you down the hill. Exhale deeply, and relax the arms a little.

6. FIVE-WEEK RUNNING WORKOUT MondayTuesdayWednesdayThursdayFridaySaturday Week 1 30 minutes total, alternating 5 min. jogging/5 min.walking REST 20-minute steady run REST 30 minutes total, alternating 5 min. jogging/5 min.walking 25-minute easy, steady run Week 2 REST 30-minute, easy steady run Same as Monday and Friday 30-minute, easy steady run REST Week 3 REST 35-minute, easy steady run Start with 20- min. easy, steady run; add (4) 10 sec. Pickups with 2 min recoovery between pickups 30-minute, easy steady run REST 40-minute, easy steady run Week 4 REST 30-minute, easy steady run with 6-10 sec. Easy pickups; 2-3 min recovery between pickups 30-minute, easy steady run 10-12 min. easy warm-up; 4 min. hard run; recovery:10-12 min cooldown REST 10-12 min. easy warm-up; 5 min. hard run with periods of 4-min recoveries; recovery:10-12 min cooldown Week 5 REST 10-12 min. easy warm-up; 20 min. moderate run; recovery:10-12 min cooldown 30-minute, easy steady run 10-12 min. easy warm-up; (5) 4 min. hard run; 4 min. recovery in between; 10-12 min easy cooldown REST 45-minute steady run with (6) 10 sec. Pickups at the end, with 2-min. recoveries

8. MONDAY TUESDAY THURDAY FRIDAY F. Squat 20@____DB Military 20@____Active RecoveryDB Row 20@___Crunches x20 Leg Curl 20@____In. Bench 20@____ CG Pulldown 20@___Superman x20 U. Squat 20@____DB Flys 20@___ BN Pulldown 20@___Superman Sit-up x20 SLD 20@____C.G. Bench 20@____ Rear Lateral 20@____Good Morning x20 Calf Raise 20@____Side Laterals 20@____ DB Shrug 20@____DB Side Bend x20 Tri Pushdown 20@____ Str. Bar Curl 20@____ Repeat Circuit For 15's and 10's Repeat 2 Sets of 20