My Weekly Workout | 9.11.17


Race Training, Running, Strength Training, Weekly Workout Routine, weight loss, Workout Plan / Monday, September 11th, 2017

Well last week was a flop for me. The holiday on Monday completely messed with me. We decided to have a lazy day on Monday and I never got my run in that day. Then that just kept snowballing and I didn’t get a run in again until Friday. I know a lot of people struggle with holiday weekends or vacations and keeping up with their workout routine. I’m no different. So, this week it is back to the grind and back to half marathon training!

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 & Legs

6 Miles @ 10:00 avg pace

  • superset
    • RB glute kickbacks (15/side)
    • DB lying leg curls (15/side)
  • superset
    • DB front squats (15)
    • DB curtsy lunges (15/side)
  • Static squat with reverse lunge (10/side)
  • DB Sumo squats (15)
  • DB 3 way calf raises (10 each)

Tuesday | Intervals & Chest & Back

.5 @ 10:30

2 miles @ 9:00

2:00 rest

1 mile @ 8:50

1:30 rest

4x.5 @ 8:30

1:30 rest

.5 @10:30

  • superset
    • lat pulldowns (15)
    • push ups (10)
  • Superset
    • Single arm rows (15)
    • chest press (15)
  • reverse grip rows (15)
  • Chest flyes (15)

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 & Shoulders/glutes

6 miles @ 10:00 avg

  • reverse lunge (15/side)
  • superset
    • stiff leg deadlifts (15)
    • forward lunge (15/side)
  • Superset
    • shoulder press (15)
    • lateral raises (15)
  • Squat with upright row (15)
  • Jump lunges (10/side)

Friday | Easy Run & Arms

5 miles @10:00 avg pace

Saturday | long run

13 miles @ 10:40

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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