Let's Get Physical!

Full Training Schedule

In my extensive reading I have found that it is essential to cross train I think I put together a fairly good schedule when it comes to strengthening my body for my big run.  I am also choosing Saturday as an off day. I am open to input though! I also am doing daily ab workout because it is bikini body season!

Running Schedule (Changes periodically as I increase my distance): 

1. Monday: 8 km Steady Run
2. Wednesday: 5 km Pace Run 
3. Friday: 5 km Hill Run
4. Sunday: 11 km Long Run

Ab Workout (Daily)
3 Sets 12 Reps of each

1. Crunches
2. Table top crunches with a twist
3. Hip Drops
4. Bicycle Crunches
5. 30 Second Plank
6. 30 Second Side Plank

Arm Workout (Running Days)

3 Sets 8 Reps of each (slowly progressing weight)

1. Standing V Raise
2. Shoulder Press
3. Rotating Tricep Kickbacks
4. Pike Walk Pushup Combo
5. Airplane Extension
6. Crescent Lunge
7. Pushup
8. T Pushup

Ab Workout (Daily)
3 Sets 12 Reps of each

1. Crunches
2. Table top crunches with a twist
3. Hip Drops
4. Bicycle Crunches
5. 30 Second Plank
6. 30 Second Side Plank

Butt/Legs Workout (Alternating with running days)

3 Sets 12 Reps of Each

1. Bridge
2. Back Lunges
3. Side Lunges
4. Plie Squat
5. Squat
6. One leg squat
7. Calf raises
8. Bench Step Ups

Cycle  (45 minutes once a week (Tuesday), alternating speed and level)

Elliptical (45 minutes once a week (Thursday), alternating speed and level)

So here it is the schedule for the next 20 weeks of my life of course with increase in weights, reps and distance.

Wish me luck!