Summer Workouts
Weekly Schedule
Monday: Upper Body Strength
Tuesday: Lower Body Strength
Wednesday: Core Strength
Thursday: Speed and Endurance Running
Friday: Stretching and Flexibility
Saturday: Long Run
Sunday: Rest
Week 1 (June 3 - June 9)
Monday: Upper Body
Push-ups: 3 sets of 12 reps
Dumbbell Bench Press: 3 sets of 10 reps
Dumbbell Rows: 3 sets of 10 reps
Shoulder Press: 3 sets of 12 reps
Bicep Curls: 3 sets of 15 reps
Tricep Dips: 3 sets of 12 reps
Tuesday: Lower Body
Squats: 3 sets of 15 reps
Lunges: 3 sets of 12 reps (each leg)
Deadlifts: 3 sets of 10 reps
Calf Raises: 3 sets of 20 reps
Leg Press: 3 sets of 12 reps
Wednesday: Core
Planks: 3 sets of 1 minute
Russian Twists: 3 sets of 20 reps
Bicycle Crunches: 3 sets of 20 reps
Leg Raises: 3 sets of 15 reps
Mountain Climbers: 3 sets of 30 seconds
Thursday: Speed and Endurance Running
Warm-up: 10 minutes of light jogging
4x400m sprints with 2-minute rest between sets
4x200m sprints with 1-minute rest between sets
Cool-down: 10 minutes of light jogging
Friday: Stretching and Flexibility
Dynamic Stretches: 10 minutes
Static Stretches: 20 minutes
Yoga Flow: 30 minutes
Saturday: Long Run
Warm-up: 10 minutes of light jogging
Run: 45-60 minutes at a steady pace
Cool-down: 10 minutes of light jogging
Week 2 (June 10 - June 16)
Follow the same structure as Week 1, gradually increasing weights or reps in strength exercises, and adding 5-10 minutes to the long run.
Week 3 (June 17 - June 23)
Continue to progress in strength exercises.
Speed and Endurance Running: Increase the number of sprints (e.g., 5x400m and 5x200m).
Long Run: Add another 5-10 minutes to the duration.
Week 4 (June 24 - June 30)
Maintain progression in strength exercises.
Speed and Endurance Running: Maintain or increase sprint intensity.
Long Run: Add another 5-10 minutes.
Week 5 (July 1 - July 7)
Monday: Upper Body
Increase weights or reps as needed.
Tuesday: Lower Body
Focus on form and increase weights or reps.
Wednesday: Core
Add new exercises or increase intensity.
Thursday: Speed and Endurance Running
Include hill sprints or interval training.
Friday: Stretching and Flexibility
Longer yoga session focusing on deeper stretches.
Saturday: Long Run
Continue increasing duration.
Week 6 (July 8 - July 14)
Monday: Upper Body
Push-up variations and additional exercises.
Tuesday: Lower Body
Include plyometric exercises for power.
Wednesday: Core
More advanced exercises, such as hanging leg raises.
Thursday: Speed and Endurance Running
Longer interval sessions or tempo runs.
Friday: Stretching and Flexibility
Focus on areas that feel tight or sore.
Saturday: Long Run
Continue building endurance.
Week 7 (July 15 - July 21)
Follow the same structure, adjusting for progress and ensuring proper recovery.
Week 8 (July 22 - July 26)
Monday: Upper Body
Final progression with maximum effort.
Tuesday: Lower Body
Final progression with maximum effort.
Wednesday: Core
Intense core session.
Thursday: Speed and Endurance Running
Final intense speed session.
Friday: Stretching and Flexibility
Full-body stretch and relaxation.
Saturday: Long Run
Final long run.
Adjust the plan based on your progress and how your body responds. Prioritize recovery and listen to your body to avoid over-training or injury.
Sunday is dedicated as a day of rest. The focus in the days of the week don't have to be in this order but don't do lower body and run days next to each other.