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.
Join the Runner’s Roundup!
Link up each week to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas. Join your hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, and Runs with Pugs, each week for the Runners’ Roundup linkup! Your link must be running related. Unrelated links will be removed. You must link back to your hosts — it’s common courtesy and a lot more fun! Spread the link-up love by visiting at least two other #running bloggers! Leave a comment and find new blogs to read! Use hashtags #running and #RunnersRoundup to stay in touch and promote your content!
Deborah Brooks says
Glad to see you are repent up with strength workouts. Always interesting to see what others are into
Lisa @ Mile by Mile says
It’s always fun to check out others workout schedules! I have the most time on weekends, so I usually do my long run on Saturday and then an early strength workout followed by a stroller run on Sundays. I like making Fridays my rest day when it works out with my schedule.
Jenny says
You have a good system here! I need to get more organized with my strength training. I’m thinking of finding a specific plan to follow- right now I feel like I’m just winging it.
Darlene S Cardillo says
You are active!!
and organized.
my weeks are based on work schedule and weather.
I plan to run long on Sat and go to the gym on Sunday.
I volunteer for Couch to 5k on Monday and Wed.
Otherwise I try to run 3 miles 3x during the week and go to the gym 2x.
Sometimes it happens and other times it doesn’t. Lately the weather has sucked and its hard to run when I don’t WFH.