Sunday: Push ups and/or rows (upper body horizontal)
Monday: Romanian deadlifts, glute bridges, Bulgarian split squats (posterior chain)
Tuesday: assited chin ups and/or shoulder press (upper body vertical)
Wednesday: lunges and/or goblet squats and/or kettlebell style swings (quads/front legs)
Thursday: planks, swiss ball crunches, prone jackknife (core/abs)
I figure I will cover all the body bases but breaking it down like this allows me to still get in the mileage running wise that I want in the time I have to workout.
My weekly workout report for the week of June 13th-19th:
Monday, 13th
4 easy miles
Tuesday, 14th
6x400's, 4 miles total
Wednesday, 15th
6 miles
Thursday, 16th
30 minute tempo run, 3.75 miles total
Friday, 17th
off
Saturday, 18th
my first 10k!
Sunday, 19th
-12 mile bike ride with Mr. BKL
-3 mile easy run
Total running miles: 27
