This is what my ideal workout schedule would look like. I feel like it would provide me with just the right amount of running, lifting, and rest, to keep me strong and healthy. It also includes two things I love- long runs and speed work!
Note: I like doing 9 day weeks... I can't fit everything in otherwise!
1
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2
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3
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4
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5
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6
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7
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8
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9
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Easy
Run- 4-6 miles
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Speed,
Tempo, or Hill Repeats
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Lift
Chest
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Lift
Back/
Legs
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Easy
Run- 4-6 miles
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Long
Run- 8-12 miles
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Lift
Chest
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Lift
Back/
Legs
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Easy
Run- 4-6 miles
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Note: This is what I did last week. I think I did too much on Monday, but otherwise, it translates well to what I think I am capable of to keep pain at bay at the moment.
Mon
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Tue
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Wed
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Thur
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Fri
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Sat
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Sun
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Walk/Run
6 miles
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Walk
5 miles
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Lift Chest
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Walk/Lift
Back
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Walk/Run-
3 mi
Walk
2 mi
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Walk/Run-
4.25 mi
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Walk/Lift
Back
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Are you able to do the workouts you want to do?
I am only doing the workouts I want because I finally came to terms with what my body was telling me. Truth be told, I would love to run 5x per week but that's not my reality anymore. It's one of the hardest lessons I have ever had to learn (and relearn and relearn). I have seriously been working on it since about 2009 when I spent 6 months of the year in the boot (stress fracture, torn ankle ligament).
ReplyDeleteThat's a really interesting ideal 9 day schedule. What are the benefits of two lifting / non-running days in a row? I've never done that but I kind of like the idea of it!
ReplyDeleteI'm really sorry that you're not able to workout the way you want to right now. I really hope that the doctor is able to finally provide you with real insight into what's going on with your knee. Tell him to read your blog because the frustration comes through loud and clear - and that will make him want to help even more!
I was trying to make it so I don't have leg day before or after a long run day or before or after speed work. And then the chest days are AFTER the speed and long run so that my lower body gets a rest day after those two intense workouts.
DeleteI know, I was thinking of telling the dr. I HAVE BEEN DOING EVERYTHING I CAN, I PROMISE, PLEASE READ MY BLOG, THAT WILL PROVE IT!
I understand! I love a good leg day and then feeling sore after! I should mention, I am not against throwing in a complete rest day if I feel like I need it. That would just make my 9 day week into a 10 day week!
ReplyDeleteI always want to do more than I actually can, but after not running at all for a bit I have learned to appreciate what I can do. I would rather run 3 miles than have to drag myself to the gym to go swimming. (That was such an inconvenience...) I hope that you can get back to where you want to be!
ReplyDeleteSwimming is definitely a pain! I mean, unless one has a lap pool in their backyard! I know swimming is such a great workout but it is such a time commitment. Funny, I will make time for all kinds of other stuff but not that! Also, I don't know about you, but my gym doesn't have a pool, so it would require either joining LA Fitness or the Y, both of which would be around $50 a month- ugh! My good 'ol PF is $10
DeleteI'm able to do all the running workouts I want, but I actually wish I did more XT/strength training. My ideal workout week would include much more of that!
ReplyDeleteIt's just hard to find the time. We all know we SHOULD cross and strength train, but there are so many hours in a day between working, sleeping, and having a life. I'm not a pro athlete so I don't know how I'm expected to fit in spin classes and yoga and tons of strength training in while still logging 45 miles a week, you know? That said, it is a goal of mine to make it more of a focus during my next cycle!
Especially with marathon training- it is hard, I agree! An idea for you- once you're done marathon training, make your "weeks" 8 or 9 days. Then maybe you could fit it all in. Or fit one thing in one week, and something else another you know? It's so hard to do it all!
DeleteThat's not a bad idea. I've actually considered that before (I once read something in RW, I can't remember which elite runner it was but she said she actually prefers 10-day weeks). My biggest concern would be whether I'm getting enough long runs in that way, but I'm sure I could make it work, especially now that I've gotten more into training philosophies that emphasize balancing your mileage instead of putting so much emphasis on 1 workout every week.
DeleteDefinitely going to look into this!
I would like to be able to do more cross training, and strength training (well, want, or should??). I still have the mentality that, "Well, I had time to get the run in..." Always the case, and the rest goes out the window...It is hard when there is a lot going on with "life"!
ReplyDeleteI agree! There is so much we SHOULD do as athletes and we just have to do the best we can. Luckily, I really like strength training, plus it gives my lower body the rest it needs.
DeleteI am always ambitious about my workouts until it is actually time to work out. sometimes I become super Duper motivated and all I can think about is the type of working out I'm going to do or the long run I will do. Then when it comes down to it I am either exhausted or find another reason not to do it. This happens more frequently than I care to admit LOL.
ReplyDeleteI can hardly believe that about you!
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