My new job gives me a lot of flexibility with my workouts. I only have to be into the office early on Tuesday and Thursday, so other days of the week I don't have to be in until 8:30-9am. I feel like I have so much extra time!
My workout plan changes every week, but I have goals I like to maintain weekly and that is:
- 2-3 weight training sessions
- 3 runs (1 speed workout, 1 longer run)
- 1 cross training day
- 1 rest day
Here's a sample:
Last Week's Training
Monday: Weight training -shoulders + 4 mile run
Tuesday: 6 mile run (this wasn't intended to be a speed workout, but I maintained a 7:40/mile pace!)
Wednesday: Rest day (took puppy for a long walk in the evening)
Thursday: Biked 27 miles
Friday: Weight training - chest and triceps + 3 miles speed workout - (my favorite speed workout, actually! Highly recommend this if you want to get fast on a 5K!)
-800 m warm-up
-1 mile - (10 seconds faster than goal 5K pace)
-Recover 1 min
-4 x 400 m (20 seconds faster than goal 5K pace)
-30 sec recovery between each
-1 mile (10 seconds faster than goal 5K pace) -- this is really hard to maintain!
Saturday: 7.5 mile (hilly) run
Sunday: Weight training - back + 2 mile easy run
Do you have certain goals you like to hit every week for training? Do your days of the week look the same, or do you change it up every week?