The last time I shared a “Workout Wednesday” was last December, so I thought it was time for a summer update! I’ve been back to regular running since mid-April and have been easing in with two to four miles at a time. I’ve also been playing around with speeds and generally trying to just get back into a routine. Next week, with the extra time available in my schedule (thank you, summer break!), I’m beginning to work on my 10K time and will be adding more focused workouts to the mix.
Below is the plan for this week and next. I always aim for five days a week, but life happens and I’ll settle for four good ones too.
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THIS WEEK
Monday // OFF DAY
Tuesday // Cross Training – We have a stationary bike that I never use, so I’m trying to get in the habit of cycling for 30 minutes.
Wednesday // 3 easy miles
Thursday // Full Body Workout – My abdominal separation is pretty small, but I’d like to see if I can close what’s left of the gap. This workout doesn’t require exercises that may exacerbate the problem and still claims to get you sweating!
DIASTASIS RECTI-FRIENDLY FULL BODY WORKOUT
3 rounds of 12 repetitions each, as good form allows
wall sits, focusing on breathing and 3-5 second exhales
backward lunge bicep curls
squats
surrenders
side plank hip lifts (12 reps each side)
weighted dead bugs
weighted glute bridge
backward lunge bicep curls
squats
surrenders
side plank hip lifts (12 reps each side)
weighted dead bugs
weighted glute bridge
Friday // 5K – Time to “race” and see where I’m at!
Saturday // OFF DAY
Sunday // 4 easy miles – If the weather cooperates, I plan to run this in my hilly neighborhood. I’m nervous!
NEXT WEEK
Monday // OFF DAY
Tuesday // 4×400 Intervals – 0.5 mile warm up, then 400 meters at race pace followed with 400 meters recovery (repeated four times)
Wednesday // 3 easy miles, with an add-on arm workout afterwards – This always leaves my arms feeling like jelly!
POST-RUN ARM WORKOUT
10 times each for three rounds
overhead press
lateral raise
bicep curl
hammer curl
overhead tricep press
tricep extensions
overhead press
lateral raise
bicep curl
hammer curl
overhead tricep press
tricep extensions
Thursday // 30 Minute Tempo Run – 5 minutes easy warm-up, 20 minutes at a “comfortably hard” pace, then 5 minutes easy cool-down
Friday // OFF DAY
Saturday // 4 mile long run
Sunday // Cross Training – 30 minutes on the stationary bike
