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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 StartMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Mar 280.5 mile walk
RPE: 1 to 3
Rest0.5 mile walk
RPE: 1 to 3
0.5 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Apr 40.5 mile walk
RPE: 1 to 3
Rest0.5 mile walk
RPE: 1 to 3
0.5 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Apr 110.5 mile walk
RPE: 1 to 3
Rest0.5 mile walk
RPE: 1 to 3
0.5 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Apr 180.5 mile walk
RPE: 1 to 3
Rest0.5 mile walk
RPE: 1 to 3
0.5 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Apr 250.75 mile walk
RPE: 1 to 3
Rest0.75 mile walk
RPE: 1 to 3
0.75 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
May 20.75 mile walk
RPE: 1 to 3
Rest0.75 mile walk
RPE: 1 to 3
0.75 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
May 90.75 mile walk
RPE: 1 to 3
Rest0.75 mile walk
RPE: 1 to 3
0.75 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
May 160.75 mile walk
RPE: 1 to 3
Rest0.75 mile walk
RPE: 1 to 3
0.75 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
May 231.00 mile walk
RPE: 1 to 3
Rest1.00 mile walk
RPE: 1 to 3
1.00 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
May 301.00 mile walk
RPE: 1 to 3
Rest1.00 mile walk
RPE: 1 to 3
1.00 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Jun 61.00 mile walk
RPE: 1 to 3
Rest1.00 mile walk
RPE: 1 to 3
1.00 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Jun 131.00 mile walk
RPE: 1 to 3
Rest1.00 mile walk
RPE: 1 to 3
1.00 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Jun 201.00 mile walk
RPE: 1 to 3
Rest1.00 mile walk
RPE: 1 to 3
1.00 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Jun 271.25 mile walk
RPE: 1 to 3
Rest1.25 mile walk
RPE: 1 to 3
1.25 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Jul 41.25 mile walk
RPE: 1 to 3
Rest1.25 mile walk
RPE: 1 to 3
1.25 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Jul 111.25 mile walk
RPE: 1 to 3
Rest1.25 mile walk
RPE: 1 to 3
1.25 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Jul 181.25 mile walk
RPE: 1 to 3
Rest1.25 mile walk
RPE: 1 to 3
1.25 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Jul 251.25 mile walk
RPE: 1 to 3
Rest1.25 mile walk
RPE: 1 to 3
1.25 mile walk
RPE: 1 to 3
Rest3 WINS
Fitness Program
Rest
Aug 11.25 mile walk
RPE: 1 to 3
Rest1.25 mile walk
RPE: 1 to 3
1.25 mile walk
RPE: 1 to 3
Rest3 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
Rest3 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
Rest3 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
Rest3 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
Rest3 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
Rest3 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
Rest3 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
Rest3 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
Rest3 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
Rest3 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
Rest3 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
Rest3 WINS
Fitness Program
Rest
Oct 241.5 mile walk/jog
No Intervals
RPE: 3 to 5
Rest1.5 mile walk/jog
No Intervals
RPE: 1 to 3
1 mile walk/jog
No Intervals
RPE: 1 to 3
RestThe San Fernando Valley Mile 🥇Celebrate 🎉

Prep 2

Week StartMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Mar 280.5 mile jog + Strength Training
RPE: 3 to 5
Rest0.5 mile jog + Strength Training
RPE: 3 to 5
0.5 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
Apr 40.5 mile jog + Strength Training
RPE: 3 to 5
Rest0.5 mile jog + Strength Training
RPE: 3 to 5
0.5 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
Apr 110.5 mile jog + Strength Training
RPE: 3 to 5
Rest0.5 mile jog + Strength Training
RPE: 3 to 5
0.5 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
Apr 180.5 mile jog + Strength Training
RPE: 3 to 5
Rest0.5 mile jog + Strength Training
RPE: 3 to 5
0.5 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
Apr 250.75 mile jog + Strength Training
RPE: 3 to 5
Rest0.75 mile jog + Strength Training
RPE: 3 to 5
0.75 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
May 20.75 mile jog + Strength Training
RPE: 3 to 5
Rest0.75 mile jog + Strength Training
RPE: 3 to 5
0.75 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
May 90.75 mile jog + Strength Training
RPE: 3 to 5
Rest0.75 mile jog + Strength Training
RPE: 3 to 5
0.75 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
May 160.75 mile jog + Strength Training
RPE: 3 to 5
Rest0.75 mile jog + Strength Training
RPE: 3 to 5
0.75 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
May 231 mile jog + Strength Training
RPE: 3 to 5
Rest1 mile jog + Strength Training
RPE: 3 to 5
1 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
May 301 mile jog + Strength Training
RPE: 3 to 5
Rest1 mile jog + Strength Training
RPE: 3 to 5
1 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
Jun 61 mile jog + Strength Training
RPE: 3 to 5
Rest1 mile jog + Strength Training
RPE: 3 to 5
1 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
Jun 131 mile jog + Strength Training
RPE: 3 to 5
Rest1 mile jog + Strength Training
RPE: 3 to 5
1 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
Jun 201 mile jog + Strength Training
RPE: 3 to 5
Rest1 mile jog + Strength Training
RPE: 3 to 5
1 mile jog
RPE: 3 to 5
Rest3 WINS
Fitness Program
Rest
Jun 271 mile jog/run + Strength Training
Intervals: 3 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Jul 41 mile jog/run + Strength Training
Intervals: 3 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Jul 111 mile jog/run + Strength Training
Intervals: 3 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Jul 181 mile jog/run + Strength Training
Intervals: 3 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Jul 251 mile jog/run + Strength Training
Intervals: 2 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Aug 11 mile jog/run + Strength Training
Intervals: 2 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Aug 81 mile jog/run + Strength Training
Intervals: 2 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Aug 151 mile jog/run + Strength Training
Intervals: 2 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Aug 221 mile jog/run + Strength Training
Intervals: 1 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Aug 291 mile jog/run + Strength Training
Intervals: 1 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Sep 51 mile jog/run + Strength Training
Intervals: 1 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Sep 121 mile jog/run + Strength Training
Intervals: 1 min jog/1 min run
RPE: 5 to 7
Rest1 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
Rest3 WINS
Fitness Program
Rest
Sep 191.5 mile jog/run + Strength Training
Intervals: 3 min jog/1 min run
RPE: 7 to 8
Rest1.5 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
Rest3 WINS
Fitness Program
Rest
Sep 261.5 mile jog/run + Strength Training
Intervals: 2 min jog/1 min run
RPE: 7 to 8
Rest1.5 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
Rest3 WINS
Fitness Program
Rest
Oct 31.5 mile jog/run + Strength Training
Intervals: 1 min jog/1 min run
RPE: 7 to 8
Rest1.5 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
Rest3 WINS
Fitness Program
Rest
Oct 102 mile jog/run + Strength Training
Intervals: 2 min jog/1 min run
RPE: 7 to 8
Rest2 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
Rest3 WINS
Fitness Program
Rest
Oct 172 mile jog/run + Strength Training
Intervals: 1 min jog/1 min run
RPE: 7 to 8
Rest2 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
Rest3 WINS
Fitness Program
Rest
Oct 242 mile run
No intervals
RPE: 5 to 7
Rest1.5 mile jog/run
No intervals
RPE: 3 to 5
1 mile jog
No intervals
RPE: 1 to 3
RestThe San Fernando Valley Mile 🥇Celebrate 🎉