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Devin’s Dash 5K Training Program – Week 2

Conquering Cross-Training

Cycling: Indoor recumbent bike or outdoor all-terrain bike. Great low-pact way to boost cardiovascular fitness while strengthening quads and glutes.

Elliptical: Gives you the feel of cross-country skiing, stair climbing and walking combined into one activity. Move in either a forward or backwards motion, using all major leg muscles.

Rowing: An excellent cardiovascular, low- impact activity. Rowing strengthens hips, buttocks, upper body.

Swimming: non-weight bearing, give joints a break. This activity allows you to build strength, endurance and improve flexibility. Gives your legs a break while working more of your upper body muscles.

Aqua Running: non- weight bearing activity. Great alternative for injured runners or substitute for an easy running day. Use flotation device (vests/belts/etc.)

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