Notes
Pre-run arm workout
60sec plank, 60sec right side plank, 60sec left side plank, 60sec plank
3 x 12 reps machine rows (130lb), 12 reps bench (125lb)
60sec plank, 60sec right side plank, 60sec left side plank, 60sec plank
3 x 12 reps machine pull downs (125lbs), 12 reps dips
Post-run leg workout
3 x 1 set of 15 lunges (8lb weights), 1 set machine hip-flexor inward (80lb), 1 set machine hip-flexor outward (90lb)
3 x 1 set of leg extension (110 lb) & 1 set of hamstring curl (90lb)