Training Schedule

I have big plans for 2015! I want to build my speed and get stronger. I am looking to sign up for another half/full marathon, in hopes of qualifying for New York or even Boston. I honestly feel that the sky is the limit and if I train hard enough I can do anything I set my mind to.

My training schedule consists of 3 runs and 2 strength training days. My schedule doesn’t always go as planned, but this is a rough outline of what I strive for each week. Creating this plan for myself has made me more accountable and motivated.

I may not be the fastest runner (yet), but I will tell you that I have so much passion and heart for this sport. I am confident that I will kick ass this year!!!

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Monday

  • Strength training
  • 45 minute workout
  • Warm up: bike, dynamic stretching
  • Cool down: static stretching, rumble roller

2 sets x 20 reps

Burpee to shoulder press
Plank row
Cleans
Squat jumps
Single leg deadlift with arm curl
Squat chops
Full sit up with medicine ball

Abs – 1 minute each
(after the 2 rounds from above)

V-ups
Hip dips
Russian twists
Leg raises
Plank

Tuesday

  • Easy run
  • I take my Tuesday runs nice and easy. These runs are anywhere from 3-6 miles.

Wednesday

  • Strength training – Leg and core focus
  • 30-40minutes

2 rounds x 10 reps

9 way squats (9 different variations of squats ex. toes in, toes out)
Step up with knee drive
Single leg deadlift
Plank row
Push ups
6 way lunges (ex. lunge with press, lunge with rotation)
Hammer curl to shoulder press
Squat chops
5 flies with 1 front raise (resistance band)

Abs – 1 minute each

Full sit up with 3 punches
Bicycle crunches
Leg raises with press at the top
Left side plank dips
Right side plank dips
Right side unicycle crunches
Left side unicycle crunches
Leg raises with circles
Crunches
Plank

Thursday

  • Speed work
  • This type of training is major! Without speed work I wouldn’t be able to push my limits and truly build speed.

Dynamic warm up
1 mile warm up
8 rounds (400m fast, 400m easy)
1 mile cool down
Static stretching

Friday

  • Rest
  • By the end of the week I am exhausted and sore. I need a day to rest and recover from all the stress I have put on my body. I usually like to have my treat meal today, go to the movies, or a date night!

Saturday

  • Adventure – hiking, beach day, or just relaxing
  • This is my fun day, nothing too serious or strenuous. It is important I stay on top of my nutrition and hydration to prepare my body for my long run on Sunday.

Sunday

  • Long run
  • These type of runs are preparing me for my half/full marathon distance. How fast I go isn’t important, just that I get those miles in.
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3 Comments

Courteney

Who takes all your pics for you and what are you using to take them? They are sooooo freakin’ clear!

I follow you on instagram as well as here (although I admit I’m behind on reading a bit) and love all the advice you give! Keep up the great work Andy!!!!

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fitandyy@gmail.com

Hi Courteney! You wouldn’t believe it, but it’s actually my husband!! Instead of paying/hiring someone, I thought it would be best to groom my husband into a photographer. These photos are for my blog posts, social media, and also for Finish Line. I am a Brand Influencer for them 🙂

I am so happy you love all the advice, it’s great feedback for me! <3

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