Current workout
Cardio
Cross ramp 60 minutes = 6.0miles (M-F)
Saturday & Sunday run outside varies (4 to 7, 7, and 8 miiles)
Resistance Training:
Weights 15 minutes M-Saturday (6-days a week) with 1 day of rest.
Abs.. 15 reps, 1 set, front, R-T & L-T
Leg lifts (abs) 15 reps - knees bent, 15 reps - legs straight (1 set)
Dumbbells, 12 lbs flys 1 set- 15 reps, Each arm triceps 15lbs 15 reps (1 set) Rt & lf sides
Back stretch, 130lbs.. 20 reps, 1 set
Triceps pull down 40lbs, 15 reps, 1 or 2 sets
What are my workout goals?
1. To get faster at races (1, 3 miles)
2. Build endurance to run another 1/2 marathon
3. Lose weight.
M-F in the mornings I only have 1 hour to do cardio and 15 min resistance (keep same)
New workout plan: 1 week, 2 weeks.. (3 & 4 weeks increase to 4 days a week)
Can add in 2 or 3 (Monday, Wednesday) days a week of afternoon/evening running on the treadmill for 30 minutes to build endurance and lose weight (burn more calories) plus, add in 15 more minutes of resistance 3 days a week.
Treadmill workouts for 30 minutes
1,2, 3,4, 5 plan
Cardio warm up 5.0 - 5.5 mph for 5 minutes, 4 minutes at 6.0mph, 3 min at 6.5mph, 2 min at 7.0 mph and 1 min at 8.0mph,, then back down to 5.5/6.0 repeat.. 30 min total..
Running at a faster speed (any thing above 6.0mph) adding in more miles slowly..
Weights.. lift with 15 lbs and increase #of sets to 2 or 3. (same workout) add legs too! (Thursday will still be my 1 hour of resistance at class until December)
No plan.. no sticking with exercise! Bottom line.... HAVE A Workout plan.. Make it your todo list and cross off every little baby step every day until you accomplish the whole thing!
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