A Typical Week Of Training

During Monday’s Weekly Rundown, I share details of my training, but I thought it might be fun to look at a typical week of training. Each week follows a similar rough outline: some might call it boring, but I function better knowing what to expect and how to plan.

Sundays

Cardio Only: 3-5 miles of walking OR scheduled race

Even though I am active on Sundays, I still consider it kind of a rest day. Unless I have a race planned, I sleep in a little bit, and enjoy anywhere from three to five miles of walking. It’s always a great way to get in some movement, without too much pressure.

Mondays

Cardio: Long Run

Lately, Mondays are my motivation day. I usually feel fairly rested and on point, so I take advantage and try to get my long run in early. It feels a little backwards to do it this way, but it takes the pressure off for the rest of the week. At the moment, I am putting in between five and eight miles on Mondays. On the days with lower mileage, I will add in some walking miles as a cool down.

Strength: Upper Body and Core Workouts

Later in the morning, I go to the gym for 45 minutes to an hour of strength. I use a workout app through my local YMCA, which offers up a plan of exercises, weights, and reps. Upper body moves can be focused on chest and back, shoulders, biceps and triceps, or some other combination. The exercises take place on the weight machines, on the precor machine, and on the benches with free weights. At the end of my workout, I have six different ab exercises to complete.

Tuesdays

Cardio: Couch To 5K, plus walking

I go out with a friend about three times a week. She is working on building her running back up, so we restarted the Couch To 5K program. I will try to get up and out for a few running or walking miles before I meet up with her, but it varies on my mood. When we finish the C25K assignment, we do a walking cooldown, and when we part ways, I get in another mile or two on my way home.

Strength: Lower Body and Core Workouts

Ideally, I like to be in the gym at about 5:15 AM so I can workout before meeting J, but that doesnt’ always happen. Tuesdays are also usually Leg Day. That ends up being a combination of weight machines and squats with added dumbbells. I prefer leg day to anything else, so this usually goes pretty quickly. Again, there are six ab moves to close out my hour at the gym.

Wednesdays

Cardio: Running Or Walking

I am alone again on Wednesdays, and I do what feels right. Sometimes, it feels like I have enough running miles, so I just drop down to a walk of five to six miles instead. Since I have Couch to 5K several times a week, I’m ok with a mid-week day of walking.

Strength: Back To Upper Body

On Wednesdays, I hit the gym around 1PM. This gives me time to fit in a few hours of work, especially since Wednesdays are early release days and I have to pick up the kids an hour earlier. Once again, I focus on the upper body with the help of my app. When I finish, I usually bring my laptop to a local eatery, and have lunch while getting some more work done. It’s a nice break and change of scenery for me.

Thursdays

Cardio: Couch To 5K, plus walking

Thursday is a repeat of Tuesday, usually. If I can get in some extra miles before and/or after we meet up, that’s fantastic. If not? That’s fine, too. I’m more into the company on these days.It’s nice to run alone, but it’s also nice to be with a friend.

Strength: Lower Body and Core Workouts

And again, more of the same. If I can get out before I meet J, great. The darker mornings are a bit of a struggle for me, but I’m doing my best.

Fridays

Cardio Only: Couch To 5K, plus walking

The week draws to a close, which means one more session of Couch To 5K. If we planned it right, we can actually finish a designated “week” of the program. Sometimes that doesn’t work out, so we repeat days or stretch out weeks as needed. No pressure. The name of the game is progress. I am also very happy not to have to supplement with the gym on Fridays.

Saturdays

Cardio Only: 3-5 miles of walking OR scheduled race

Of course, I love when a race falls on Saturday, but if not, I am perfectly happy to take it easy and walk things out. Since my long run gets handled on Monday, I can have a light weekend, guilt free. A little morning fitness makes every day go more smoothly, so I just make it part of my weekend routine.

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