My Weekly Workout Routine | 7.17.17

Weekly workout routine. Includes strength training and running for a full week!

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Week 2 here we go! This is my week 2 of training for my fall half marathon(s?) – I might do a second one the following weekend of the Wichita Prairie Fire Fall Half Marathon. So, there is that crazy idea! Last week went great and I’m feeling good on my runs. I love that after my pseudo break from running last month that I have gotten back into the “I can’t wait to run again and I wish I had more miles scheduled for my run today” mindset. I love it and this is why I love to run!

 

My Weekly Workout Routine

 

Monday | Rune & Shoulders and abs

5 miles easy @ 10:40 pace

3 sets of 15 each:

  • Dumbbell lateral raises
  • Dumbbell single arm front raises
  • Resistance band shoulder press
  • Resistance band rear delt raies
  • Toe touches
  • Dumbbell russian twists (8 per side)
  • Plank (30 seconds

Tuesday | Speed and legs

1 mile warm up

4 x 1/2 mile repeats at 9:00/mile pace (goal hmp)

1 mile cool down

3 sets of 15 each

  • Fire hydrants
  • Dumbbell back squats
  • Lying abductors
  • Dumbbell curtsey lunges
  • Dumbbell walking lunges (8 each side)
  • Dumbbell Calf raises

Run in am and Strength in pm for a good ol’ 2-a-day

Wednesday | rest

Rest day and Mobility Work

 

Thursday | Run & Chest/Triceps/Abs

AM

Easy morning 4 miles @ 10:40 pace

PM

3 sets of 15

  • Dumbbell Chest Press
  • Dumbbell Chest Flyes
  • Resistance Band (RB) Chest Press
  • RB pushdowns
  • RB overhead extensions
  • Dumbbell (DB) Tricep Kickbacks
  • crunches
  • lying leg lifts
  • Plank (30 seconds)

Friday | Run & Back and Bicpes

3 miles morning run @ 10:40 pace

3 sets of 15 each

  • RB lat pulldowns
  • RB stiff arm pushdowns
  • RB seated rows
  • DB deadlifts
  • DB alternating bicep curls
  • DB hammer curls
  • RB bicep curls

Saturday | long run

8 miles @10:40 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!

My weekly workout routine for July 17th!! This is week 2 for my fall half marathon plan and I have added in some speed work to work on my goal pace!


 

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