My workout routine is a weekly rotation. It consists of running and biking instead of lifting weights or specific fitness classes.
Sunday- I start my week with a medium distance/pace run. For me, it’s a 4-5 mile run at an 8 minute pace. I always run outdoors and I wear my Vibram Fivefinger Bikilas. After the run, I make sure to stretch to avoid soreness the next day.
Monday- The day after a run, I prefer to go on a bike ride to give my joints a break. My rule of thumb is: 3 miles on a bike is equivalent to 1 mile running. So I generally bike 12-15 miles on my road bike. It’s great cardio and a workout for my quads.
Tuesday- Tuesdays are my long-run days. I’ll run anywhere from 7-10 miles at an easy pace (8:30-9:30). I make a special habit of stretching and cooling down after these long runs. It’s important to ease your body out of this intense workout state to avoid injuries and soreness the rest of the week.
Wednesday- After the intense workout on Tuesdays, I rest. On days of rest it’s important to not only recuperate, but also to refuel what your body has lost so far in the week. Hydrate and eat healthy. These are great principles to follow all week long, but especially on your days off.
Thursday- I do a run similar to Sunday’s run (4-5 miles), but at a much faster pace (sub-7-minute). If necessary, I’ll cut down the mileage, but never the pace. This is a speed-workout day. You’ve got to keep catching your body off-guard or it will get used to your workout schedule.
Friday- I try to do a long ride if I have the time. 20+ miles is my goal. If you have one, I’d suggest bringing a water pack on these long rides. If you don’t, make sure you’re well hydrated before you go out and replenish yourself when you get back!
Saturday- I end my weekly routine with a second day of rest before it restarts on Sunday. I try to do the same thing on Saturday that I did on Wednesday. Rest and refuel my body.
That’s my weekly routine! I never do the same thing two days in a row. I try to be smart about it and alternate biking and running to keep my joints healthy and to avoid injuries. As always, stay hydrated, eat smart, and start wherever you can.