Well, its a new season. Time for a new program. At least until I hook back up with AustinFIT next fall, I decided that I should have some kind of formal schedule. So over lunch today, I figured one out. Well, make that I figured three out. I’m going to be using a Wednesday-Tuesday week, with different schedules depending on what kind of race is going on that weekend.

No racing:
  Wednesday: Lower body workout
  Thursday: 3 miles with speedwork
  Friday: Upper body workout (chest/triceps)
  Saturday: Long run
  Sunday: Rest
  Monday: Upper body workout (back/biceps), 4 miles
  Tuesday: 7 miles

5K race:
  Wednesday: Lower body workout
  Thursday: 3 miles with speedwork
  Friday: Upper body workout (chest/triceps), 4 miles
  Saturday: Rest
  Sunday: 5K Race
  Monday: Upper body workout (back/biceps), 4 miles
  Tuesday: 7 miles

10K or longer race:
  Wednesday: Lower body workout
  Thursday: 3 miles with speedwork
  Friday: Upper body workout (chest/triceps), 4 miles
  Saturday: Rest
  Sunday: Long Race
  Monday: Upper body workout (back/biceps)
  Tuesday: 7 miles

Those schedules, combined with long runs of between 10 and 15 miles (to be determined later), should keep me in pretty good shape for whichever fall marathon I end up doing, giving me 20-30 miles per week. When I get within 3 months of the race, I’ll take the end of the AustinFIT training sequence or one of the other marathon training programs and use it to prepare.

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