Time to Learn How to Fish

So now that each of you (and myself) are all doing different programs, it's time for you to design your own workouts.  Here are the resources I have been using:

Warmup:

• Use the warmups in the EP lifefit website.  They are pretty good.
• I also have a video of a program called Magnificant Mobility.  It much more comprehensive and you can pick and choose warmup moves to suite your taste.
• There is also and excellent warmup here http://www.catalystathletics.com/media/video/video.php?videoID=74.  You could use this everyday.

Running:

• I've been using the Couch to 5k program found here http://www.coolrunning.com/engine/2/2_3/181.shtml 
• Obviously this will only get you to a 5k distance and since you are running 12 miles, you want to keep going after you finish this program.  Hal Higdon has good stuff here: http://www.halhigdon.com/training/51122/10K-Novice-Training-Program

Workouts:

• I recommend doing the EPlifefit workouts.  Scale them if you need to.  For example do 25% of what they recommend (either by reducing the weights they call for, the number of reps, or the amount of time).  If you can do that, then go up to 50%, and so on. Or start at 10%.  Or 1%.  It doesn't matter where you start, just that you keep improving.
• Don't skip the heavy lift from these workouts.  Its a good program, a good rotation and a good progression.  However it is hard to learn how to do these lifts for the first time and since they are heavy, its easy to injure yourself.  Get yourself a coach.  I'm happy to do it.  Or find some good videos.  Or I have some really good books.  Or get a personal trainer.  Or a friend who knows what they're doing.
• Accessory work.  You will also need to work on things like your grip.  You can do this by googling wrist strengthening programs.  This is a good, simple one https://www.youtube.com/watch?v=F0ROW2rZLDg.  You can also do work with a sandbag.  I have one you can borrow.  Replace some of the exercises from the EPlifefit workouts with sandbag variations like deadlifts, cleans, swings.
• Make sure you do some sprint workouts.  Replace one of the EPlifefit workouts per week or every other week with a sprint workout.  Hill sprints, tabata sprints, 100 meter sprints, 30 second sprints, whatever.

Mobility:

• Stretching, foam rolling, movements.  These are the best way to improve, make workouts easier, and prevent injury.
• The EPlifefit ones are good.  Don't skip them.  There are also a lot of other good resources out there.  I have some books,
•  the mobility WOD page is a great resource too http://www.mobilitywod.com/episodes/page/7/.  Do it every