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My program

chribro
chribro Posts: 20 Member
edited October 5 in Social Groups
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

Replies

  • UrbanRunner81
    UrbanRunner81 Posts: 1,207 Member
    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
    flvsusandy Posts: 63 Member
    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
    chribro Posts: 20 Member
    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
    ukgirly01 Posts: 523 Member
    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
    Pebble321 Posts: 6,423 Member
    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
    rybo Posts: 5,424 Member
    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
    memobe Posts: 126 Member
    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
    keiraev Posts: 695 Member
    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
    pverbarg Posts: 490 Member
    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:
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