My Weekly Workout | 8.28.17

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I have to admit when I first set my goal of running a sub 2 hour half marathon this fall when my current PR is 2:13:56 I was a little skeptical about it. I mean yeah set goals high of course to push yourself but I did think I might have set an unattainable goal. However we are 40 days out from race day and I have noticed that I am significantly faster. I am able to maintain and recover from runs better as well. I am starting to think that I just MIGHT be able to hit that sub 2 hour goal time! I still have a few weeks to keep working on it but I’m feeling better about the goal and less crazy!!

 

 

My Weekly Workout Routine

*** all strength routines are 3 sets of each exercise/superset***

 

Also, keep in mind that the pictures are from last week and what I did on my runs!!

Monday | Easy Run & Arms

6 Miles @ 10:00 avg pace

  • Superset
    • DB Bicep Curl (15)
    • DB Skull Crusher (15)
  • Superset
    • RB Bicep Curls (15)
    • RB Tricep Kickbacks (15)
  • Superset
    • DB hammer Curls (15)
    • DB overhead extension (15)

 

Tuesday |  Intervals & Shoulders/glutes

1/2 mile warm up

2 mile @ 9:00 (hmp) with 2 minute rest

1 miles @ 9:00 with 90 second rest

4 x 1/2 mile @ 8:40 with 90 second rest

1/2 mile cool down

  • RB front raise with reverse lunge (10/side)
  • Superset
    • DB stiff leg deadlifts (15)
    • DB forward lunges (8/side)
  • superset
    • DB shoulder press (15)
    • DB bent arm lateral raises (10)
  • RB squat to shoulder press (20)
  • DB overhead jump lunges (10/side)

 

 

Wednesday |  Cycle & abs

Abs ** 3 rounds through with 60 second rest after each round **

  • right side plank (30 sec)
  • left side plank (30 sec)
  • plank (30 sec)

 

Thursday | run & Legs

6 miles @ 10:00 avg

  • superset
    • RB glute kickbacks (20/side)
    • DB lying leg Curls (20/side)
  • superset
    • DB front squats (20)
    • DB curtsy lunges (10/side)
  • Static squat with reverse lunges (10/side)
  • DB Sumo squats (20)
  • superset
    • DB calf raises (20)
    • DB toe walks (30 seconds)

 

Friday | Easy Run & chest/back

4 miles @10:00 avg pace

 

  • superset
    • RB lat pulldowns (15)
    • Pushups (10)
  • superset
    • DB single arm rows (15/side)
    • DB chest press (15)
  • DB reverse grip rows (15)
  • DB flyes (15)

 

 

Saturday | long run 

13 miles @ 10:40 avg pace

Sunday | rest/mobility work

Mobility Work

**Even though I only specify mobility work on Sunday, I make sure to foam roll every day to try to keep injuries at bay!

 


 

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