I recently received a request to post a typical week of workouts and I am more than happy to oblige. Before I post my training plan, I should mention a couple of things. First of all, I am a chronic over trainer. I know this and I am cool with it. Also, my training plan changes quite often depending on my race schedule and my current focus. I am currently training for quite a few shorter races but I have begun building my base for the Richmond Marathon and I am also pretty focused on the Patriot's Half Ironman. Finally, I am more than happy to answer questions and field comments regarding my training but please be nice about it. I have been doing this for quite awhile and have worked with coaches that I have a lot of respect for. My training plan reflects their guidance and what I have found to work for me. With all of that out of the way, here is a "typical" week.
Monday AM: Bike or Spin Class-60 min./Upper Body Weights-45 min./Core Work-30 min./Easy Run-30 min.
Monday PM: Swim-60 min./Stretching and PT Exercises
Tuesday AM: Speed Work (this is usually a 15-20 mile run of intervals)/Core Work-30 min. /Stretching and PT Exercises
Tuesday PM: Yoga-30-60 min.
Wednesday AM: Easy Run - 60 min./Core Work - 30 min./Yoga-60 min.
Wednesday PM: Bike-60 min./Stretching and PT Exercises
Thursday AM: Hill or Tempo Run - 120 min./Lower Body Weights/Stretching and PT Exercises
Thursday PM: Yoga-60 min
Friday AM: Circuit Training-60 min. (this includes weights, plyometrics, core work and cardio)
Friday PM: Swim-60 min. (I skip this workout a lot!)
Saturday: Brick Workout (this is typically a 2-3 hour bike ride followed by an hour of running)/ Stretching and PT Exercises
Sunday: Long Run (this is varying distances and paces i.e. this week I have 17 miles with 12 at an 8:00 and 5 at a 7:10)/Open Water Swim - 1200-1600 meters/Stretching and PT Exercises
So there you have it. This is what a typical week looks like for me. My training plan is definitely heavy on running but that is because I LOVE to run. I would rather run that do pretty much anything else. Well, not anything but almost! Please let me know if you guys have any questions about any of the workouts I have posted.
Plans for this weekend include some work with my in-laws but we also have some fun stuff planned. I am hoping to make it up to Charlottesville to pick peaches and as always, my fingers are crossed that there is a nap in my future. I really better get to work but I hope you all have a wonderful and super fun weekend. Be back to chat soon!