It’s sort of to do with the weather, but also just to make a bit of a change to my routine, and hopefully let strength training complement my any running I do, or am going to do in the lead up to the Highland Fling in April 2012.
So the plan is to do:
- 3-4 strength workouts a week:
1 upper & abs – 45 mins – 1 hour
1 lower & abs – 45 mins – 1 hour
1 circuits – 45 mins
1 kettlebell – 45 mins (optional)
- 2-3 runs (short, medium, long including one speed or hill workout)
- 1-2 swims.
Here’s how I hope a week in December will look:
Mon AM: 4-5 mile easy run.
Mon PM: Upper weights & abs
Tues AM: Kettlebell / Other / Rest
Tues PM: Swim
Wed AM: Circuits
Wed PM: 6-8 mile run / (hills or speed)
Thu AM: Legs weights & abs
Thu PM: Rest or catch up workout.
Sat AM: Long run (6-13 miles)
Sun: Rest / Teach swimming / catch up workout.
It seemed to work quite well this week anyway. In January, when I start training for the Highland Fling strength work will continue but will become secondary to running and training for the West Highland Way. 🙂
Anyway, here’s the Upper, Lower weights and abs plan I have got together:
Here are some of my weights workouts: