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Come join us EVERY Saturday! ALL ages and fitness levels are welcome to join! To prepare you for the mile, 3 WINS is providing a fun filled program including strength and cardio training. Our program will fit your specific needs so YOU get the results YOU want while attempting the San Fernando Mile! We have two different sessions available, you can even attend both!
Saturday's
8:30-9:30am
Saturday's
10:00-11:00am
Homework for the Week
These exercises should be done when not at the park! Use these exercises to identify strengths and weaknesses while going through your fitness journey!
Bird Dogs
Side Step Squat
Standing Tricep Stretch
Pre-Walk/Run Evaluation
Before training for the San Fernando Mile, evaluate yourself! This is to insure you are training in a safe and efficient manner! The evaluation below will allow you to assess where you are at currently relative to strength! Each exercise should be completed 10 times (reps) with excellent form!
Push Ups
Glute Bridges
Low Plank
Single Leg RDL's
Calf Raises
Squat
Training for the Week!
The training program below represents a training session for the San Fernando Mile! Our programs focus on improving running performance through strength and cardio training! Below is a circuit training program you can do to help improve YOUR mile time! Tailor the exercises to your experience in fitness, regress and progress if necessary! Start with the basics (mobility, balance) and work your way up from there (strength, speed)!
Strength Training
Shoulders
Standing Crunches
Spine
Frontal Raise
Hips
Good Morning's
Staggered Stance RDL's
Knees
Split Squat
Squat
Split Squat
Squat to Upright Row
Reverse Lunge
Ankles
Calf Raises
Single Leg Calf Raises
Mobility
Hips
Open Gates
Close Gates
Toy Soldiers
Ankles
Heel to Toe Rocks
Flexibility
Hips
Toe Touch
Aerobic Training
Prep 1
| Week Start | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Mar 28 | 0.5 mile walk RPE: 1 to 3 | Rest | 0.5 mile walk RPE: 1 to 3 | 0.5 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Apr 4 | 0.5 mile walk RPE: 1 to 3 | Rest | 0.5 mile walk RPE: 1 to 3 | 0.5 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Apr 11 | 0.5 mile walk RPE: 1 to 3 | Rest | 0.5 mile walk RPE: 1 to 3 | 0.5 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Apr 18 | 0.5 mile walk RPE: 1 to 3 | Rest | 0.5 mile walk RPE: 1 to 3 | 0.5 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Apr 25 | 0.75 mile walk RPE: 1 to 3 | Rest | 0.75 mile walk RPE: 1 to 3 | 0.75 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| May 2 | 0.75 mile walk RPE: 1 to 3 | Rest | 0.75 mile walk RPE: 1 to 3 | 0.75 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| May 9 | 0.75 mile walk RPE: 1 to 3 | Rest | 0.75 mile walk RPE: 1 to 3 | 0.75 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| May 16 | 0.75 mile walk RPE: 1 to 3 | Rest | 0.75 mile walk RPE: 1 to 3 | 0.75 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| May 23 | 1.00 mile walk RPE: 1 to 3 | Rest | 1.00 mile walk RPE: 1 to 3 | 1.00 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| May 30 | 1.00 mile walk RPE: 1 to 3 | Rest | 1.00 mile walk RPE: 1 to 3 | 1.00 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Jun 6 | 1.00 mile walk RPE: 1 to 3 | Rest | 1.00 mile walk RPE: 1 to 3 | 1.00 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Jun 13 | 1.00 mile walk RPE: 1 to 3 | Rest | 1.00 mile walk RPE: 1 to 3 | 1.00 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Jun 20 | 1.00 mile walk RPE: 1 to 3 | Rest | 1.00 mile walk RPE: 1 to 3 | 1.00 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Jun 27 | 1.25 mile walk RPE: 1 to 3 | Rest | 1.25 mile walk RPE: 1 to 3 | 1.25 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Jul 4 | 1.25 mile walk RPE: 1 to 3 | Rest | 1.25 mile walk RPE: 1 to 3 | 1.25 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Jul 11 | 1.25 mile walk RPE: 1 to 3 | Rest | 1.25 mile walk RPE: 1 to 3 | 1.25 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Jul 18 | 1.25 mile walk RPE: 1 to 3 | Rest | 1.25 mile walk RPE: 1 to 3 | 1.25 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Jul 25 | 1.25 mile walk RPE: 1 to 3 | Rest | 1.25 mile walk RPE: 1 to 3 | 1.25 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Aug 1 | 1.25 mile walk RPE: 1 to 3 | Rest | 1.25 mile walk RPE: 1 to 3 | 1.25 mile walk RPE: 1 to 3 | Rest | 3 WINS Fitness Program | Rest |
| Aug 8 | 0.75 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | Rest | 0.75 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | 0.75 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Aug 15 | 0.75 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | Rest | 0.75 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | 0.75 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Aug 22 | 0.75 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | Rest | 0.75 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | 0.75 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Aug 29 | 0.75 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | Rest | 0.75 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | 0.75 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Sep 5 | 1 mile walk/jog Intervals: 3 min walk/1 min jog RPE: 3 to 5 | Rest | 1 mile walk/jog Intervals: 3 min walk/1 min jog RPE: 3 to 5 | 1 mile walk/jog Intervals: 3 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Sep 12 | 1 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | Rest | 1 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | 1 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Sep 19 | 1 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | Rest | 1 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | 1 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Sep 26 | 1 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | Rest | 1 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | 1 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Oct 3 | 1.5 mile walk/jog Intervals: 3 min walk/1 min jog RPE: 3 to 5 | Rest | 1.5 mile walk/jog Intervals: 3 min walk/1 min jog RPE: 3 to 5 | 1.5 mile walk/jog Intervals: 3 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Oct 10 | 1.5 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | Rest | 1.5 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | 1.5 mile walk/jog Intervals: 2 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Oct 17 | 1.5 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | Rest | 1.5 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | 1.5 mile walk/jog Intervals: 1 min walk/1 min jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Oct 24 | 1.5 mile walk/jog No Intervals RPE: 3 to 5 | Rest | 1.5 mile walk/jog No Intervals RPE: 1 to 3 | 1 mile walk/jog No Intervals RPE: 1 to 3 | Rest | The San Fernando Valley Mile 🥇 | Celebrate 🎉 |
Prep 2
| Week Start | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Mar 28 | 0.5 mile jog + Strength Training RPE: 3 to 5 | Rest | 0.5 mile jog + Strength Training RPE: 3 to 5 | 0.5 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Apr 4 | 0.5 mile jog + Strength Training RPE: 3 to 5 | Rest | 0.5 mile jog + Strength Training RPE: 3 to 5 | 0.5 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Apr 11 | 0.5 mile jog + Strength Training RPE: 3 to 5 | Rest | 0.5 mile jog + Strength Training RPE: 3 to 5 | 0.5 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Apr 18 | 0.5 mile jog + Strength Training RPE: 3 to 5 | Rest | 0.5 mile jog + Strength Training RPE: 3 to 5 | 0.5 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Apr 25 | 0.75 mile jog + Strength Training RPE: 3 to 5 | Rest | 0.75 mile jog + Strength Training RPE: 3 to 5 | 0.75 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| May 2 | 0.75 mile jog + Strength Training RPE: 3 to 5 | Rest | 0.75 mile jog + Strength Training RPE: 3 to 5 | 0.75 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| May 9 | 0.75 mile jog + Strength Training RPE: 3 to 5 | Rest | 0.75 mile jog + Strength Training RPE: 3 to 5 | 0.75 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| May 16 | 0.75 mile jog + Strength Training RPE: 3 to 5 | Rest | 0.75 mile jog + Strength Training RPE: 3 to 5 | 0.75 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| May 23 | 1 mile jog + Strength Training RPE: 3 to 5 | Rest | 1 mile jog + Strength Training RPE: 3 to 5 | 1 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| May 30 | 1 mile jog + Strength Training RPE: 3 to 5 | Rest | 1 mile jog + Strength Training RPE: 3 to 5 | 1 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Jun 6 | 1 mile jog + Strength Training RPE: 3 to 5 | Rest | 1 mile jog + Strength Training RPE: 3 to 5 | 1 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Jun 13 | 1 mile jog + Strength Training RPE: 3 to 5 | Rest | 1 mile jog + Strength Training RPE: 3 to 5 | 1 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Jun 20 | 1 mile jog + Strength Training RPE: 3 to 5 | Rest | 1 mile jog + Strength Training RPE: 3 to 5 | 1 mile jog RPE: 3 to 5 | Rest | 3 WINS Fitness Program | Rest |
| Jun 27 | 1 mile jog/run + Strength Training Intervals: 3 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 3 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 3 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Jul 4 | 1 mile jog/run + Strength Training Intervals: 3 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 3 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 3 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Jul 11 | 1 mile jog/run + Strength Training Intervals: 3 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 3 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 3 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Jul 18 | 1 mile jog/run + Strength Training Intervals: 3 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 3 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 3 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Jul 25 | 1 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 2 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Aug 1 | 1 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 2 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Aug 8 | 1 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 2 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Aug 15 | 1 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 2 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Aug 22 | 1 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 1 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Aug 29 | 1 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 1 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Sep 5 | 1 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 1 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Sep 12 | 1 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 5 to 7 | Rest | 1 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 5 to 7 | 1 mile jog/run Intervals: 1 min jog/1 min run RPE: 5 to 7 | Rest | 3 WINS Fitness Program | Rest |
| Sep 19 | 1.5 mile jog/run + Strength Training Intervals: 3 min jog/1 min run RPE: 7 to 8 | Rest | 1.5 mile jog/run + Strength Training Intervals: 3 min jog/1 min run RPE: 7 to 8 | 1.5 mile jog/run Intervals: 3 min jog/1 min run RPE: 7 to 8 | Rest | 3 WINS Fitness Program | Rest |
| Sep 26 | 1.5 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 7 to 8 | Rest | 1.5 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 7 to 8 | 1.5 mile jog/run Intervals: 2 min jog/1 min run RPE: 7 to 8 | Rest | 3 WINS Fitness Program | Rest |
| Oct 3 | 1.5 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 7 to 8 | Rest | 1.5 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 7 to 8 | 1.5 mile jog/run Intervals: 1 min jog/1 min run RPE: 7 to 8 | Rest | 3 WINS Fitness Program | Rest |
| Oct 10 | 2 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 7 to 8 | Rest | 2 mile jog/run + Strength Training Intervals: 2 min jog/1 min run RPE: 7 to 8 | 2 mile jog/run Intervals: 2 min jog/1 min run RPE: 7 to 8 | Rest | 3 WINS Fitness Program | Rest |
| Oct 17 | 2 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 7 to 8 | Rest | 2 mile jog/run + Strength Training Intervals: 1 min jog/1 min run RPE: 7 to 8 | 2 mile jog/run Intervals: 1 min jog/1 min run RPE: 7 to 8 | Rest | 3 WINS Fitness Program | Rest |
| Oct 24 | 2 mile run No intervals RPE: 5 to 7 | Rest | 1.5 mile jog/run No intervals RPE: 3 to 5 | 1 mile jog No intervals RPE: 1 to 3 | Rest | The San Fernando Valley Mile 🥇 | Celebrate 🎉 |
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