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OK, here's mine - I'm starting a new program this week so times/distances aren't down yet...
Mon - Short swim, short bike, all over ST
Tues - Climb
Wed - Medium swim (am), short run, light squash
Thurs - Long swim, lower half ST
Fri - Long Bike, top half ST
Sat - OFF
Sun - Long run (or squash or X-country skiing)
In God we trust, all others bring data.
- W. Edwards Demings
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
Specificity, specificity, specificity.
The plural of "anecdote" is not "data".
- Frank Kotsonis
Monday - run intervals 1 - 1.5 miles (sometimes switch it up with Friday depending on weekend activity)
Tuesday - ST (usually warm up with an easy 1 mile run)
Wednesday - run 2 - 3 miles
Thursday - ST (usually warm up with an easy 1 mile run)
Friday - run 1 - 1.5 (intervals or tempo)
Saturday & Sunday (this time of year... SKIING!!!!)
M: Short Run 3-4
T: Long weekday run (5-7 miles)
W: Short Run 3-4
F: Two mile swim
Sa: Long weekend run - distance really depends on my mood
I should be doing some strength training... should!
Sunday - long walk or run
Monday - off
Tuesday - short run
Wednesday - off or short run or cross train
Thursday - Irish dance class 1 hr
Friday - usually off, but I do something if I can
Saturday - run
STRENGTH (this is a new one I'm trying on a 5 day rotation M-F, but I have to play with it a bit to fit my schedule each week)
Monday, Tuesday, Wednesday and Friday
do legs one day, then core, then upper body and keep rotating through the three workouts over 4 days each week.
The key for me is being flexible and knowing my plan but looking at the calendar each week to ensure I can actually do it and make any changes I need to in advance, so I don't feel like I'm messing up if I miss a day due to having a busy night.
Live by what you love and not by what you fear - author unknown
Sunday - 1 hour swing dance lessons and maybe a 1 hour walk/run
Monday - 1 hour walk/run & strength training
Tuesday - eliptical or tae bo for half an hour and 1 hour of pilates
Wednesday - 1 hour of run/walk & strength training
Thursday - 1 hour walk/run & 2 hours of volley ball
Friday - 1 hour walk at lunch
Saturday - sluggy day! Maybe I will walk or run or iceskate or whatever
Monday-Uppers- Arms Back Etc- 40 minutes on treadmill
Tues- Lowers- Legs Abs and lower back- 40 minutes on treadmill
Wednesday- Running on Treadmill-Interval training...
Thursday-Uppers-40- minutes on treadmill
Friday-Lowers-40 minutes on treadmill
Saturday- 60-90 Minutes on Treadmill- Outside run in the summer time.
This is the schedule I try to stick to...however, due to the snow storm last week I was only able to squish in 3 weight training days.
Go with whatever you can fit into your schedule...
Many shorter workouts are better than one or two long work outs a week. Good luck and best wishes
Ferdinand Foch: "The most powerful weapon on earth is the human soul on fire."
My current routine (from my recent post about strength training):
Monday: Run - Shoulders
Friday: Cross-train (elliptical or treadmill at 4.0-4.5 mph on 4.0 incline) - Chest/Tricep
Saturday: Long run for the week
I need to add some leg and ab strength training too.
tuesday: kickboxing (two hours), run 3-5 miles, abs
wednesday: run/walk 3 miles, upper body, abs
thursday: kickboxing (two hours), run 3-5 miles, abs
friday: run/walk 3 miles, lower body (legs), abs
saturday: run 3 miles, abs
sunday: long run day 4+ miles, abs, lower back, long stretching
It does not matter how slowly you go so long as you do not stop. sweatwithasmile.blogspot.com/
I've just started to settle back into a routine now that all the crazy holidays are over.
M: Run outside with pup at lunch.
T: Walk at lunch. Gym after work with buddy, 45m cardio (running, rowing, and/or elliptical), 15m weights, 1hr yoga.
W: Run outside w/ pup at lunch.
Th: Walk at lunch. Gym routine again.
F: Run outside w/ pup at lunch.
Of course I'm going on a business trip next week, so who knows what'll happen then! :)
Something is *always* better than nothing!
Everything in moderation!
I am attempting to get into a regular rutine during the week. My work schedule is calming down a bit, so I have a little more regularity in my life. So, the question I have is, what is your typical workout schedule for one week. When and what do you do?