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)