Running program

1. Week 8 of 12
Day Scheduled Workout Actual Workout
Saturday
July 12
Front zombies / Shrugs / Side
zombies / 3 x core
30:00 ‐ 60:00 trail run + short, gentle
incline strides (9)
Weights:
Front zombies (dumbbells 25’s x 10, 30’s x 7, 30’s x 7, 25’s
x 10) / Shrugs (dumbbells 60’s x 10) / Side zombies
(dumbbells 25/20’s x 10) = 4 circuits
5 x core
Run:
36:05 trail run + 9 striders
Sunday
July 13
45:00 ‐ 90:00 trail run 1:32:30 hilly trail run
Monday
July 14
Bench / military / incline bench /
pull‐ups / dips / 3 x core
Weights:
Barbell Bench (155 x 17, 185 x 9, 205 x 4, 185 x 9) / Smith
Machine military (95 x 9, 105 x 5, 105 x 5, 95 x 9) / Barbell
incline bench (145 x 9, 160 x 5, 160 x 5, 145 x 9) /
Weighted pull‐ups (30lbs x 7, 7, 6, 6) / Weighted dips
(35lbs x 10, 60lbs x 5, 60lbs x 5, 35lbs x 10) / 3 x core
Tuesday
July 15
Lateral Chop / Row / Chin‐ups /
Triceps sit / Row / 3 x core
>30:00 trail run + short, gentle
incline strides (10)
Weights:
Cable PNF (30 x 9, 35 x 6, 35 x 6, 30 x 10) / Pulley Row
(140 x 10, 160 x 6, 160 x 6, 140 x 10) / Weighted Chin‐ups
(35lbs x 7, 7, 7, 7) / Triceps sit (80 x 11, 11, 11, 11) / Single
arm dumbbell Row (60 x 10, 10, 10, 10) / 3 x core
Run:
34:30 easy trail run + 10 striders
Wednesday
July 16
30:00 – 60:00 trail run Run:
59:05 trail run
Thursday
July 17
Bench / military / incline bench /
pull‐ups / cable cross‐over / 3 x core
6 x 800m repeats
Weights:
Dumbbell Bench (60’s x 10, 10, 10,10) / Dumbbell military
(40’s x 10, 45’s x 6, 45’s x 6, 40’s x 10) / Dumbbell incline
bench (55’s x 10, 60’s x 6, 60’s x 6, 55’s x 10) / pull‐ups 10,
9, 9, 9 / cable cross‐over (60lbs x 10, 10, 10, 10) / 3 x core
Run:
800 warm‐up, 800 extended warm‐up (skips, high legs,
etc.)
6 x 800 (2:49, 2:48, 2:51, 2:48, 2:47, 2:41) w/400R
jog/walk
800 cool‐down
Friday
July 18
Row / Chin‐ups / Triceps press / Row
/ Lat pull ups / 3xcore
Weights:
Row (hanging 13, 13, 13, 15) / Triceps press + push back
(60’s 4x12 & 20’s x 7) / Chin‐ups (10, 10, 9, 8/2) / Row
(Rings 4x10) / Lat pull ups (9, 8, 7, 7) / 3 x core