Endurance Madness

Maintaining a strong fit body and mind with this weekly workout schedule.
Monday= Workout 10 reps every movement and easy 100 Swim followed by a Epsom Salt bath.
Tuesday= day off
Wednesday= Workout 10 reps every movement followed by a Epsom Salt bath.
Thursday= run 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy run, followed by a 1/4 mile cool down walk.
Friday= Workout 10 reps every movement followed by a Epsom Salt bath.
Saturday= day off
Sunday= run 4 miles, Nice easy first mile with negative splits for the rest of the miles. Followed by a 1/4 mile cool down walk.
Run, walk or roll just get out there and do the miles.

August 26th - September 7th
Monday= Workout 10 reps every movement and easy 100 Swim followed by a Epsom Salt bath.
Tuesday= day off
Wednesday= Workout 10 reps every movement followed by a Epsom Salt bath.
Thursday= run 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy run, followed by a 1/4 mile cool down walk.
Friday= Workout 10 reps every movement followed by a Epsom Salt bath.
Saturday= day off
Sunday= run 4 miles, Nice easy first mile with negative splits for the rest of the miles. Followed by a 1/4 mile cool down walk.
Run, walk or roll just get out there and do the miles.

August 19th - August 25th speed training
Monday= Workout 10 reps every movement and easy 100 Swim followed by a Epsom Salt bath.
Tuesday= day off
Wednesday= Workout 10 reps every movement followed by a Epsom Salt bath.
Thursday= run 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy first mile. Start the 2nd mile with you 5k goal pace for the first 1/2 mile and then back to easy to finish mile 2. Start the 3rd mile Seconds faster than your 5k pace for the first 1/2 mile and then back to easy to finish mile 3. Followed by a 1/4 mile cool down walk.
Friday= Workout 10 reps every movement followed by a Epsom Salt bath.
Saturday= day off
Sunday= run 4 miles, Nice easy first mile with negative splits for the rest of the miles. Followed by a 1/4 mile cool down walk.
Run, walk or roll just get out there and do the miles.

August 12th - August 18th Repeat
Monday= Workout 10 reps every movement and easy 100 Swim followed by a Epsom Salt bath.
Tuesday= day off
Wednesday= Workout 10 reps every movement followed by a Epsom Salt bath.
Thursday= run 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy first mile with negative splits through mile 3. Followed by a 1/4 mile cool down walk.
Friday= Workout 10 reps every movement followed by a Epsom Salt bath.
Saturday= day off
Sunday= run 4 miles, Nice easy first mile with negative splits for the rest of the miles. Followed by a 1/4 mile cool down walk.
Run, walk or roll just get out there and do the miles.

Well a little hospital stay kept me from posting but the work out from here is to maintain.
August 5th - August 11th Repeat
Monday= Workout 10 reps every movement and easy 100 Swim followed by a Epsom Salt bath.
Tuesday= day off
Wednesday= Workout 10 reps every movement followed by a Epsom Salt bath.
Thursday= run 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy first mile with negative splits through mile 3. Followed by a 1/4 mile cool down walk.
Friday= Workout 10 reps every movement followed by a Epsom Salt bath.
Saturday= day off
Sunday= run 4 miles, Nice easy first mile with negative splits for the rest of the miles. Followed by a 1/4 mile cool down walk.
Run, walk or roll just get out there and do the miles.

PSA: Soybean oil is what this country calls vegetable oil. If you are not aware of the problems and conditions it causes.
I suggest you do your reading.

UC Riverside research shows soybean oil not only leads to obesity and diabetes, but could also affect neurological conditions like autism, Alzheimer’s disease, anxiety, and depression.

Given the ubiquitous presence of soybean oil in the American diet, its observed effects on hypothalamic gene expression could have important public health ramifications.

It is one of the many death slow painful death ingredients this country allows in its food. It is in everything! Read your labels!

July 29th - August 4th Repeat
Monday= Workout 10 reps every movement and easy 100 Swim followed by a Epsom Salt bath.
Tuesday= day off
Wednesday= Workout 10 reps every movement followed by a Epsom Salt bath.
Thursday= run 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy first mile with negative splits through mile 3. Followed by a 1/4 mile cool down walk.
Friday= Workout 10 reps every movement followed by a Epsom Salt bath.
Saturday= day off
Sunday= run 4 miles, Nice easy first mile with negative splits for the rest of the miles. Followed by a 1/4 mile cool down walk.
Run, walk or roll just get out there and do the miles.

July 22nd - July 29th
Monday= Workout 10 reps every movement and easy 100 Swim followed by a Epsom Salt bath.
Tuesday= day off
Wednesday= Workout 10 reps every movement followed by a Epsom Salt bath.
Thursday= run 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy first mile with negative splits through mile 3. Followed by a 1/4 mile cool down walk.
Friday= Workout 10 reps every movement followed by a Epsom Salt bath.
Saturday= day off
Sunday= run 4 miles, Nice easy first mile with negative splits for the rest of the miles. Followed by a 1/4 mile cool down walk.
Run, walk or roll just get out there and do the miles.

July 15th - July 21st
Feelin' Strong, Movin' ON!
After 3 months of consistent training, it is time to grow.
Monday= Workout 10 reps every movement and easy 100 Swim followed by a Epsom Salt bath.
Tuesday= day off
Wednesday= Workout 10 reps every movement and easy 100 Swim followed by a Epsom Salt bath. Workout and Swim followed by a Epsom Salt bath.
Thursday= run 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy first mile with negative splits through mile 3. Followed by a 1/4 mile cool down walk.
Friday= Workout 10 reps every movement and easy 100 Swim followed by a Epsom Salt bath.
Saturday= day off
Sunday= run 4 miles, Nice easy first mile with negative splits for the rest of the miles. Followed by a 1/4 mile cool down walk.

Run, walk or roll just get out there and do the miles.

July 8th - July 14
Mid week run, 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy first mile, then 5k pace for the 1st half of 2nd mile then back to easy recovery. Repeat for 3rd mile. Followed by a 1/4 mile cool down walk. Workout 10 reps of every movement.
Weekend run 4 miles, with a 1/4 mile warm up walk, 4 mile run, nice easy first mile, subtract 30 seconds off that pace for 2nd mile, and subtract another 30 seconds for the 3rd mile. Then a gradual consistent increase in speed through the finish. The key is to finish the run before you run out of gas. Followed by a 1/4 mile cool down walk. Workout 10 reps of every movement.
Run, walk or roll just get out there and do the miles.

July 1st - July 7
Mid week run, 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy first mile, then 5k pace for the 1st half of 2nd mile then back to easy recovery. Repeat for 3rd mile. Followed by a 1/4 mile cool down walk. Workout 10 reps of every movement.
Weekend run 3.75 miles, with a 1/4 mile warm up walk, 3.75 mile run, nice easy first mile, subtract 30 seconds off that pace for 2nd mile, and subtract another 30 seconds for the 3rd mile. Then a gradual consistent increase in speed through the finish. The key is to finish the run before you run out of gas. Followed by a 1/4 mile cool down walk. Workout 10 reps of every movement.
Run, walk or roll just get out there and do the miles.

June 24th - June30th
How was last weeks runs? Lets do it again this week and make that negative split work.
Mid week run, 3 miles, with a 1/4 mile warm up walk, 3 mile run, nice easy first mile, subtract 30 seconds off that pace for 2nd mile, and subtract another 30 seconds for the last mile. Followed by a 1/4 mile cool down walk. Workout 10 reps of every movement.
Weekend run 3.5 miles, with a 1/4 mile warm up walk, 3.5 mile run, nice easy first mile, subtract 30 seconds off that pace for 2nd mile, and subtract another 30 seconds for the 3rd mile. Then a gradual consistent increase in speed through the last half mile to finish. Followed by a 1/4 mile cool down walk. Workout 10 reps of every movement.
Run, walk or roll just get out there and do the miles.