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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
**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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