Down below you’ll find my workout plan I used to do,when running for 5-6 times/week training for half-marathons. Lately I’ve switched to doing “Insanity” in the mornings,skating/swimming/running (3 times/week) in the evening due to my busy schedule.
Ok, so here comes my old typical runners-workout-week:
Explaining my workout could sound too complicated so why not show you how a typical week could look like for me:
Monday:
Morning: Running/~ 1h
Evening: Gym: Abs, Back,Arms,Sides and some Spinning (total Gym-time: about 1h30min)
Tuesday:
Morning: HIIT (High Intensity Intervall Training): Here I work with my Intervall-timer,doing 5sets of 8 rounds. Basically I do skipping for 1:30min and then immediately change to squat-jumps 1:30min, and back to skipping 1:30min and back to push-ups etc. This way I am able to burn a lot of calories, train every muscle group of my body and the amount of time you need is a lot shorter and the effects are amazing. HIIT rocks!
Anyways..yeah,so this is how I spend my tuesday mornings:)
Evening: -
Wednesday:
Morning: Running 45min-1h (Hill training)
Evening: Gym (usual exercises + some cross trainer or spinning) 1H30min total
Thursday:
Morning: HIIT
Evening: -
Friday:
Morning: Swimming (1h) Swimming at a fast paste for a long amount of time.
Evening: Gym: Treadmill: Intervall-Training (Speed: 9.6km/h-13.2km/h) 50min total. Focussing here especially on good running form/posture and the sprinting.
Saturday:
Morning: HIIT
Evening: -
Sunday:
Morning:Depending on my bodys condition I go for my longest run of the week on sunday morning. ( 90-120min), ~17/20km. Sometimes though, I do need a whole day of rest,to give my body time to heal little injuries and “to recharge” ;)
Evening: CHILLIN! =)
Remember, to some of you, this might NOT look like the perfect workout schedule.This is just an example of what my week usually looks like. Everybody is different and everybody needs to figure out whats the most suitable workout schedule for yourself. I stick to this routine simply because its FUN for me.I really like what I do, and I still got LOADS of freetime to hang with my friends,to study, I go out on the weekend etc. etc. =) It’s what keeps me balanced.
