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Weekly workout routines (please share yours)
katherineleggett
Posts: 129 Member
My routine (on a good week)
Monday: gym-run, abs, squats. Swim : 30
Lengths
Tuesday: 5k
Wednesday: off
Thursday: aqua fit
Friday : gym-run. Swim-30 lengths
Saturday and Sunday off
Monday: gym-run, abs, squats. Swim : 30
Lengths
Tuesday: 5k
Wednesday: off
Thursday: aqua fit
Friday : gym-run. Swim-30 lengths
Saturday and Sunday off
4
Replies
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Monday easy run/weights
Tuesday rest day
Wednesday speed work
Thursday easy run/weights
Friday rest
Saturday long run
Sunday cross training
ETA training for a half0 -
Typically:
Monday - weights (full body routine with 2 lifts per major group: legs, chest, shoulders, back)
Tuesday - cardio intervals and abs
Wednesday - weights (full body as well with different lifts than Monday)
Thursday - cardio intervals and arms
Friday - weights (full body - see Wednesday and Monday)
Some weeks I will skip the full body weight routine and do pairs like legs/chest, back/shoulders, but I always do weights Mon/Wed/Fri.
I also stay active on the weekends doing stuff around the house and yard work.
eta for spelling0 -
I was just getting back into the swing of things after my usual winter hiatus (not completely, but exercise is much more erratic in the winter for me)...but I royally jacked my left knee up ice skating with my kids so I don't know when I'll be back at it.
Monday - weights
Tuesday - 8-10 mile ride
Wednesday - 8-10 mile ride
Thursday - weights
Friday - Rest day
Saturday - 12-15 mile ride
Sunday - 12-15 mile ride (or sometimes a longer 20-25 mile ride)
I try to get in 40-50 miles per week which isn't nearly as much as I used to do, but this fits my schedule and other life goings on better. Sometimes I might sub a ride with a hike or rock climbing or something.0 -
I follow a strength program and do some cardio.
Tuesday - Upper body
Wednesday - Lower body
Thursday - Rest
Friday - Upper body
Saturday - Lower body
Rest on Sunday and Monday. Usually throw two days of cardio (running) somewhere in there.0 -
Monday: Do what my coach tells me.
Tuesday: Do what my coach tells me.
Wednesday: Do what my coach tells me.
Thursday: Do what my coach tells me.
Friday: Do what my coach tells me.
Saturday: Rest
Sunday: Rest8 -
Training for a half marathon right now so it’s-
Monday- run + kettlebell EMOM/tabata class
Tuesday- speed&agility
Wednesday- run
Thursday- circuit training AM class + cardio/core PM class
Friday- run
Saturday- rest day
Sunday- long run0 -
May be modified due to extreme weather, but the plan is:
Monday - long slow run (10k this week)
Tuesday - cross train (battle ropes, calithenics, boxing) (50 minutes this week)
Wednesday - stretcbing and weights
Thursday - race tempo run (5k this week)
Friday - boxing, speed and heavy bag
Saturday - gentle run... however long feels good (5k min, 10k max)
Sunday, rest2 -
Sunday: OHP, DL, accessories
Monday: Bench, accessories
Tuesday: Squats, accessories
Wednesday: Rest/Mobility
Thursday: DL, accessories
Friday: Squats/Bench
Saturday: Rest/Mobility0 -
M: High volume legs, cardio
T: Chest, back, cardio
W: heavy legs
Th: Bi tris and cardio
F: Legs, glutes
Sa: shoulders, cardio
Su: rest1 -
Like several people who have already posted, I’m training for a half marathon:
Mon - Easy run
Tues - Elliptical/Strength Training
Wed - Interval training
Thur - Elliptical/Strength Training
Fri - Rest
Sat - Long Run
Sun - Rest
Eventually, I will move up to four run days a week0 -
Sunday: Rest
Monday: Easy Run | mid-distance
Tuesday: Easy Run | short-distance
Wednesday: 2 mile warm up + speed work and/or interval training + 2 mile cool down + strength training (short workout)
Thursday: Easy Run | short - mid distance
Friday: Rest and/or strength training
Saturday: Looooooooooooong run
Average weekly distance: 40 - 50 miles
Notes: Currently in the meat and potatoes of marathon training, scheduled to run in March.
0 -
Monday: Rest
Tuesday: Judo
Wednesday: weights (deadlift, squats, curls, OHP, renegade rows)
Thursday: Judo
Friday: Judo
Saturday: bike (20-30 miles)
Sunday: bike (20-30 miles)1 -
I follow an upper lower split program for strength training, it's a mix of weights and calisthenics. I also try and get 1-2 cardio days in there and 1-2 days of yoga. I do these on strength days or rest days, whatever happens to work with my schedule. I make sure to have at least one day of complete rest per week.
M- upper
T- lower
W- rest
T- upper
F- lower
S- rest
S- rest or extra lower day0 -
I do something every day of the week, I've built up to this and dial intensity back as necessary as well as having a full 24 hours rest from sat morning to Sunday morning.
Sunday : long run (up to 17miles so far but marathon training)
Monday : PT - this is now deep stretching
3.1mile recovery run, shoulders/arms, tabata and barbell classes.
Tuesday: 3.1mile run, stair workout with PT, zumba, insanity and boxercise classes
Wednesday: 30min sprint training with PT, either mid length easy (half pace) run, or 3.1miles tempo on treadmill, abfocused workout, zumba class
Thursday: 30min hill intervals (either outside or on treadmill), chest/back, 30min PT (this varies week to week), circuits class
Friday: 1.5-3.1 mile run (depending how I feel), tabata and total body conditioning classes, 30min PT (again varies depending on what else we've done in PT and classes)
Saturday : 3.1 mile run to bootcamp and bootcamp (finished by 10.30 then I don't do anything until 10.30 Sunday when I do my long run
Eta : I'm training for 2 marathons 2 weeks apart, so need to be used to running while tired0 -
Usually mine is:
Mon - Circuit Express at the gym (a mix of upper and lower machines and cardio that takes 30 minutes to complete) and a few added leg machines, walk on treadmill 4.0 pace (20 minutes), walk at lunch moderate pace (20-30 minutes)
Tues - Combo of running/walking on treadmill for 30 minutes, Fitness Blender ab workout video (about 10 minutes), walk at lunch moderate page (20-30 minutes)
Wed - same as Mon
Thur - same as Tues
Fri - same as Mon & Wed
Sat - spin class at the YMCA or walk/run on the treadmill
Sun - off, but I usually at least take a nice walk
As soon as it gets warm I'm going to start 5K training on my non-strength conditioning days0 -
Sun - Chest Tricep
Mon - Legs
Tues - Off
Wed - Back
Thurs - Shoulder and extra chest
Fri - Arms
Sat - Off
RP programming0 -
7 days a week 60 minutes of running /cardio for 5.5 miles
And 5/7 days a week of total body /strength0 -
Monday: Short road or treadmill run AM, skate PM
Tuesday: Core and Upper body
Wednesday: Long road run
Thursday: Machine cardio and very light legs
Friday: Trail run
Saturday: Core and Upper body
Sunday: Yoga and walking0 -
I am training for a marathon, but, unlike in the past, I am opting for a bit lower mileage and more focus on strengthening and stretching. My plan looks like this:
M: Strength training+ 60 min plyo class
T: Speed work, 4-6 miles total + stretching
W: Strength training, 30 minute on bike trainer or elliptical and yin yoga class
Th:8-10 miles with half at tempo pace
F: rest (stretch and walk)
Sat: Long run
Sun: Recovery run and stretch0 -
I'm training for a half ironman. My plan looks like this:
M: Rest
T: Bike
W: Run
Th: Swim/Bike
F: Swim/Run
Sat: Long Bike/short run
Sun: Long Run0
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