Training Recap 6/9-6/22

Sunday 6/9/13
Rest Day

Monday 6/10/13
MORNING SESSION
ENDURANCE-SPEED
Run 1 Mile
Walk until 10 minutes
Run until 2 miles
Walk until 20 minutes
Run until 3 miles
Walk until 30 minutes
Run until 4 miles
AFTERNOON SESSION
STRENGTH BUILDING
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×14 1×7 1×4
Squat
1×5 3×5
Pullups
3×10

Tuesday 6/11/13
MORNING SESSION
ENDURANCE-TEMP
Warmup
22:00 Run
3:00 Walk
Workout
3 Rounds
7:00 Run
3:00 Walk
Cool Down
5:00 Run

Wednesday 6/12/13
Rest Day

Thursday 6/13/13
MORNING SESSION
ENDURANCE-HILLS
3.3 Miles
AFTERNOON SESSION
STRENGTH/CONDITIONING
Deadlift
1×5 1×4 1×3 1×2 1×1 1×1
21 Rounds of
3 Pullups
6 Pushups
9 Squats
*every 3rd round do three 200lb deadlifts

Friday 6/14/13
Rest Day

Saturday 6/15/13
MORNING SESSION
ENDURANCE
12 Mile

Sunday 6/16/13
Rest Day

Monday 6/17/13
MORNING SESSION
ENDURANCE
4 Mile Run
AFTERNOON SESSION
STRENGTH BUILDING
Squat
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Pause Squats
2×5
Press
1×5 1×5 1×5 1×5
Pullups
30 reps

Tuesday 6/18/13
MORNING SESSION
ENDURANCE
7 Miles

Wednesday 6/19/13
Rest Day

Thursday 6/20/13
MORNING SESSION
ENDURANCE
3 Mile Run
AFTERNOON SESSION 
STRENGTH BUILDING
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×16 1×8
Squat
1×5 1×5 2×5

Friday 6/21/13
Rest Day

Saturday 6/22/13
MORNING SESSION
ENDUANCE
10 Mile Run (lots of hills)

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