July 2013: Weekly Workouts

July 1st – 7th

Monday: Deadlifts, pull downs, bent over rows, stationary bike

Tuesday: 2 miles running

Wednesday: 2 miles running

Thursday: 5K running

Friday: Rest day

Saturday: 4 miles running

Sunday: 7 miles stationary bike

July 8th – 14th

Monday: squats, pulldowns, incline curls, 1 mile treadmill walking @ incline 10

Tuesday: 2 miles running

Wednesday: 3 miles running

Thursday: Rest day

Friday: 2.5 miles running

Saturday: 4.5 miles running

Sunday: 10 miles stationary bike

July 15th – 21st

Monday: squats, pulldows, bent over rows

Tuesday: 2.5 miles running

Wednesday: Rest day

Thursday: 5K running

Friday: Rest day

Saturday: 2.5 miles running

Sunday: 3 miles walking on treadmill @ incline 6

July 22nd – 28th

Monday: Unplanned rest day

Tuesday: 5K running

Wednesday: 3 miles running

Thursday: 2.5 miles running

Friday: Rest day, plank (15 seconds)

Saturday: Elliptical 45 minutes, plank (30 seconds)

Sunday: 5 miles running, plank (36 seconds)

July 29th – 31st

** Recovery Week **

Monday: Rest day, plank (40 seconds)

Tuesday: 30 minutes walking on treadmill @ incline 6, plank (50 seconds)

Wednesday: Rest day (knee really hurting)

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