And the Training Begins!

Yesterday was the first day of my training. After running 8km for a while, running 2 miles felt like nothing! hahaha I was so proud of that though.

Today I did my ChaLEAN Extreme Lean Circuit 1. It's the first week of this circuit. I forgot how much I loved this one. I still have a lot of trouble with the plank/tricep extension. Not sure why. I think my dumb bells are very big and clanky and this might be the problem. But I am going to work through it and keep trying every week to improve them.

Here is my 13 week training program for my 10km race. I have one week where I am at a cottage for the week so that is just casual run week. We go every year and I love waking up and jogging along the beach. I also don't have any rest days scheduled in because I am going to take them as I need them and then just do a missed run on my weight day to make up for it.

Here's the Schedule.

Week 1 (July 5 - 11)

Sunday:
Run 2.5 miles
Monday:
Lean Circuit 1 (45 mins)
I've Got Abs (17 mins)
Tuesday:
Run 30 mins or 5km
Get Lean Intervals (45 mins) **bonus workout if not sore
Wednesday:
Lean Circuit 2 (40 mins)
Extreme Abs (15 mins)
Thursday:
Run 4 miles
Friday:
Lean Circuit 3 (39 mins)
Fat Burn Challenge (32 mins)
I've Got Abs (17 mins)
Saturday:
Run 4 miles


Week 2 (July 12 -18)

Sunday:
Run 3 miles
Monday:
Lean Circuit 1 (45 mins)
I've Got Abs (17 mins)
Tuesday:
Run 4 miles
Get Lean Intervals (45 mins)
Wednesday:
Lean Circuit 2 (40 mins)
Extreme Abs (15 mins)
Thursday:
Run 4 miles
Friday:
Lean Circuit 3 (39 mins)
Fat Burn Challenge (32 mins)
I've Got Abs (17 mins)
Saturday:
Run 4 miles

Week 3 (July 19 - 25)

Sunday:
Run 3 miles
Monday:
Lean Circuit 1 (45 mins)
I've Got Abs (17 mins)
Tuesday:
Run: 5 min warm up; 3 miles of intervals; 5 - 10 min cool down
Get Lean Intervals (45 mins)
Wednesday:
Lean Circuit 2 (40 mins)
Extreme Abs (15 mins)
Thursday:
Run 4 miles
Friday:
Lean Circuit 3 (39 mins)
Fat Burn Challenge (32 mins)
I've Got Abs (17 mins)
Saturday:
Run 5 miles

Week 4 (July 26 - August 1)

Sunday:
Run 3 miles
Monday:
Lean Circuit 1 (45 mins)
I've Got Abs (17 mins)
Tuesday:
Run - 5 min warm up; 4 x 800m sprint with 3 min recovery; 5 -10min cool down
Get Lean Intervals
Wednesday:
Lean Circuit 2 (40 mins)
Extreme Abs (15 mins)
Thursday:
Run 4 miles
Get Lean Intervals (45 mins)
Friday:
Lean Circuit 3 (39 mins)
Fat Burn Challenge (32 mins)
I've Got Abs (17 mins)
Saturday:
Run 5 miles

Week 5 (August 2 - August 8)

Sunday:
Run 3 miles
Monday:
Burn Circuit 1
Abs
Tuesday:
Run - 5 min warm up; 6x 400m sprint with 2 min recovery; 5 -10 min cool down
Wednesday:
Burn Circuit 2
Abs
Run 4 miles
Thursday:
Burn Intervals
Run - 2 miles
Friday:
Burn Circuit 3
Abs
Saturday:
Run 5 miles

Week 6 ( August 9 - 15)

Sunday:
Run 3 miles
Monday:
Push Circuit 1
Abs
Tuesday:
Run - 5 min warm up; 4 mile intervals; 5 -10 min cool down
Wednesday:
Push Circuit 2
Abs
Run 4 miles
Thursday:
Burn Intervals
Run: 2 miles
Friday:
Push Circuit 3
Abs
Saturday:
Run 5 miles

Week 7 (August 16 - 22 Vacation Week)

Sunday:
Run 4 miles
Monday to Friday:
run, swim, tennis and hikes
Saturday:
Run 5 miles

Week 8 (August 23 - 29)

Sunday:
Run 4 miles
Monday:
Lean Circuit 1
Extreme Abs
Tuesday:
Run - 5 min warm up; 5x short hils, walk down to recover; 10 min cool down
Wednesday:
Lean Circuit 2
Abs
Run 4 miles
Thursday:
Get Lean Intervals
Run 3 miles
Friday:
Lean Circuit 3
Abs
Saturday:
Run 7 miles

Week 9 (August 30 -September 5)

Sunday:
Run 5 miles
Monday:
Burn Circuit 1
Abs
Tuesday:
Run - 5 min warm up; 6 x 800m sprint with 3 min recovery; 5-10 min cool down
Wednesday:
Burn Circuit 2
Abs
Run 3 miles
Thursday:
Burn Intervals
Run 3 miles
Friday:
Burn Circuit 3
Abs
Saturday:
Run 6.21/10k miles

Week 10 (September 6 - 12)

Sunday:
Run 3 miles
Monday:
Push Circuit 1
Abs
Tuesday:
Run - 5 min warm up; 3 mile intervals; 5 -10 min cool down
Wednesday:
Push Circuit 2
Abs
Run 3 miles
Thursday:
Burn Intervals
Run 3 miles
Friday:
Burn Circuit 3
Abs
Saturday:
Run 6 miles

Week 11 (Sept 13 -19)

Sunday:
Run 4 miles
Monday:
Lean Circuit 1
Abs
Tuesday:
Run - 5 min warm up; 5x short hills walk down; 10 min cool down
Wednesday:
Lean Circuit 2
Abs
Run 4 miles
Thursday:
Run - 5 min warm up; 3 miles intervals; 5 -10 min cool down
Friday:
Lean Circuit 3
Abs
Saturday:
Run 6.21 miles

Week 12 (Sept 20 - 26)

Sunday:
Run 4 miles
Monday:
Burn Circuit 1
Abs
Tuesday:
Run - 5 min warm up; 6x800 m with 2.5 min recovery; 5 -10 minute cool down
Wednesday:
Burn Circuit 2
Abs
Run 3 miles
Thursday:
Burn Intervals
Run 4 miles
Friday:
Burn Circuit 3
Abs
Saturday:
Run 5 miles

Week 13 Race Week (Sept 27 - Oct 3)

Sunday:
Run 4 miles
Monday:
Push Circuit 1
Abs
Tuesday:
Run - 5 min warm up; 3 mile intervals; 5-10min cool down
Wednesday:
Push Circuit 2
Abs
Run 3 miles
Thursday:
Get Lean Intervals
Run 3 miles
Friday:
Push Circuit 3
Abs
Jog if needed
Saturday:
RACE DAY - 10k