My program

chribro

Hi
Just thought I would share my program and hopefully others will do the same so we can all get some ideas.

Mon - Rest
Tue - Gym session including 30min hill work on the treadmill and then strength work.
Wed - Instructor led circuits class for an hour
Thur - Rest
Fri - 7miles at about 9.5mpm
Sat - Rest
Sun - 7 miles at about 9.5mpm (trying to make this the long run and extend it).

How about you?

Chris

UrbanRunner81

Great idea. I don't have runs planned since my foot is healing. I am going to be adding runs though.

Monday - Cardio 30 minutes + strength training: chest, shoulders, legs and abs.
Tuesday - Rest
Wednesday strength - biceps, triceps, legs and abs
Thursday - Cardio 60 minutes - include HIIT
Friday - Cardio or run (45 to 60 minutes) - strength training deltoids, back, legs, and abs
Saturday - cardio 60 minutes
Sunday: cardio or run (45 to 60) - strength training - chest, shoulders, legs and abs

flvsusandy

Nice idea!

Sunday- 4/5 miles plus leg weights
Monday- easy 3 miles
Tuesday- 60 minute spin class
Wednesday- rest and carb up
Thursday- running my first half marathon (running for pie)!
Friday-depending on how I feel....60 minutes cross or run easy 3
Saturday- run 5

chribro

Thursday- running my first half marathon (running for pie)!
Friday-depending on how I feel....60 minutes cross or run easy 3


Running for Pie? Where's that?

From experience you might want to turn Friday into a rest day.

Good Luck for Thursday!!!!!

Chris

ukgirly01

Fairly new runner:
Monday. 30 min easy tread mill run. 30 min cross trainer 20 min weights
Tues: rest
Wed 20 mins hiit on treadmill 30 mins cross trainer, 20 min weights
Thurs: 50 mins outdoor run with hills
Fri: rest
Sat: long run increasing by 10 mins each week, 70 this week (easy pace)
Sun: 64 length swim or 45 min cross train

Pebble321

Good idea, I like to see other people's weekly plan. Currently I'm training for a half marathon (10 weeks to go!) so I run 4 times a week and the weekly distance is increasing to build up to Feb 4 race. After the HM I will probably change my plan to incorporate one walking day and increase the strength work.
Here's this week's plan:

Monday: Crosstraining (currently 15 - 20 mins circuit with situps, pushups, squats and some arm work).
Tuesday: 4.5 mile run (4 miles slow, sprint intervals to finish)
Wednesday: 5 mile run (1 mile slow, 3 miles fast, 1 mile slow)
Thursday: Crosstraining (probably the same as Monday)
Friday: 5 mile easy run
Saturday: Rest
Sunday: 10 mile long run (my first 10 mile, I'm hoping it gets cooler by Sunday so I don't burn up out on the streets).

rybo

My general plan looks like this, but I switch days around as needed

Monday-Yoga
Tuesday-Run (tempo)
Wednesday-Run (pace)
Thursday - Strength train
Friday-Run(whatever I feel like)
Saturday-Off
Sunday-Long run

memobe

Mondays - run (lately long run day)
Tuesday - strength/body toning class
Wed- run (whatever I feel)
Thursday - strength/body toning class
Friday - rest
Saturday - run (intervals)
Sunday - strength/body toning OR run

This is schedule is definitly not set in stone. I have a body toning class 3 times a week (Tues/Thurs/Sun) and I try to do that and run on the other days, somewhere in there a day of rest. I am not really training for anything right now, so I just kind of do whatever.

keiraev

At the moment mine is like this:

Mon- Rest
Tues - Cardio / Treadmill Intervals
Wed - Body Pump (strength) & Combat sometimes
Thurs - Rest
Fri - Short Run (3/4 miles)
Sat - Zumba Class & Body Pump
Sun - Long Run (10K +)

pverbarg

great idea of sharing this!

Monday - run - 3-5 miles
Tuesday - strength/cardio session with trainer
Wednesday - run - 3-5 miles
Thursday - strength/cardio
Friday - rest or low impact - bike or elliptical
Saturday - long run - right now in maintenance mode, so been running 5-6 miles
Sunday - generally rest - or low impact

Rubybell- love your comment about hoping it's cooler - I dealt with that over summer here, but my run Saturday morning ended at a toasty 18 degrees F. :bigsmile: