Training Template

STRENGTH CYCLE

Sunday
Rest Day

Monday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH
Squat- 2×3-5 1xmax
(A)Bench Press 2×3-5 , 1xmax

Tuesday
Rest Day

Wednesday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH
Deadlift- 1xmax
(B)Press- 2×3-5 1xmax

Thursday
Rest Day

Friday
AM SESSION
ENDURANCE
30 Min Run
PM SESSSION
STRENGTH
Squat 3×3-5
( C ) Pullups-3×5

Saturday
Rest Day

Sunday
AM SESSION
ENDURANCE
60-90- Minute Run

Monday
Rest Day

Tuesday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH
Squat-2×3-5 1xmax
(A) Bench Press-2×3-5 1xmax

Wednesday
Rest Day

Thursday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH
Deadlift- 1xmax
(B) Press-2×3-5, 1xmax

Friday
Rest Day

Saturday
AM SESSION
ENDURANCE
60-90 Minute Run

*Monday’s session would start with upper body movement ( C), lower body stays the same.

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CONDITIONING CYCLE

Sunday
Rest Day

Monday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH (A)
Squat-2×3-5, 1xMax
Bench Press-2×3-5, 1xMx

Tuesday
Rest Day

Wednesday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH(B)
Deadlift-1xMax
Press-2×3-5, 1xMax

Thursday
Rest Day

Friday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH ( C)
Body weight Conditioning Workout

Saturday
Rest Day

Sunday
AM SESSION
ENDURANCE
2 Hour Run

Monday
Rest Day

Tuesday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH(A)
Squat-2×3-5, 1xMax
Pullups-3×5

Wednesday
Rest Day

Thursday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH (B)
Deadlift-1xMx
Bench Press-2×3-5, 1xMax

Friday
Rest Day

Saturday
AM SESSION
ENDURANCE
2 Hour Run

*On Monday start with strength session “C”. Rotate upper body exercises in the same fashion as the strength cycle.

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ENDURANCE CYCLE

Sunday
Rest Day

Monday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH (A)
Squat-2×3-5, 1xMax
Bench Press-2×3-5, 1xMx

Tuesday
Rest Day

Wednesday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH(B)
Deadlift-1xMax
Press-2×3-5, 1xMax

Thursday
Rest Day

Friday
AM SESSION
ENDURANCE
30-60 Minute Run
PM SESSION
ENDURANCE
30-60 Minute Run

Saturday
Rest Day

Sunday
AM SESSION
ENDURANCE
2-4 Hour Run

Monday
Rest Day

Tuesday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH(A)
Squat-2×3-5, 1xMax
Pullups-3×5

Wednesday
Rest Day

Thursday
AM SESSION
ENDURANCE
30 Minute Run
PM SESSION
STRENGTH (B)
Deadlift-1xMx
Bench Press-2×3-5, 1xMax

Friday
Rest Day

Saturday
AM SESSION
ENDURANCE
2-4 Hour Run

*This is very similar to the Conditioning Cycle. I follow the same pattern, but I replace the conditioning workout with a second run.