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This 12-week training program has been created by the fitness experts at Crunch. The three-step program is designed to create a balanced workout regimen to prepare for the Urbanathlon. The essential components of Resistance, Endurance, and Flexibility are utilized to ensure a well-rounded and complete workout in the weeks leading up to the race.
How to use the program:
The 12-week program is divided into four 3-week segments. Click the links below to access each segment.
You will work out six days a week with one full rest day, alternating the Resistance and Endurance routines. You should perform the Flexibility routine everyday after your workout.
By alternating the routines, you will get 48 hours of rest in between each Resistance or Endurance workout. This will ensure that you don’t overwork your muscles and get the most benefit from your exercise.
Weeks 1-3  Created by Mark Beier, Personal Training Manager from Crunch, Chicago
Weeks 4-6 Created by Mark Blankenberger, Personal Training Manager, Crunch Chicago
Weeks 7-9 Coming Soon!
Weeks 10-12 Coming Soon!
Sample Schedule:
Monday: Resistance, Flexibility
Tuesday : Endurance, Flexibility
Wednesday : Resistance, Flexibility
Thursday : Endurance, Flexibility
Friday : Resistance, Flexibility
Saturday : Endurance, Flexibility
Sunday : Rest
Registered racers are eligible for a one-month membership at their nearest Crunch location. As a racer, you can take advantage of complimentary personal training, the Urbanathlete™ group fitness class, and use the gym to workout as you prepare for the race. Just take your email confirmation and ID with you to Crunch and redeem your membership pass.
To find the Crunch location nearest you, visit www.Crunch.com
Offer good for 30 days after first visit. Offer expires November 15, 2008
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