Might as well put this forum to use; what's your daily/weekly fitness routine when/if you have one? Or what do you do to stay in shape if you don't exactly have a routine? This can be used to check out what other people are doing, and maybe even get some inspiration for yourself to form a routine, or alter an existing one. Feel free to ask any questions about results and such from anyone that posts their own routine.
Personally I don't have a strict training program I follow right now, but I bike at least 7 miles a day (commuting) and walk several miles worth during work. That's just what happens every day, before I actually exercise.
Currently I LOOSELY follow this schedule, change it whenever I feel like it.
Monday: Flying 100's: works best on the track. Working on leg turnover, jog 300m's very slow but with great form. Then tag 100m's hard, fast but controlled (like 13-15 seconds) repeat the 300/100m sequence for a total of 8 times.
Tuesday: 1 hour run @ 7:00-7:15 pace
Wednesday: 4 x 1200m repeats @ 5:28 pace with 5-7 minute rests in between. As the training goes on decrease the rests but not the interval times, eventually reaching just 1-2 minute rests.
Thursday: 1 hour run @ 7:00-7:15 pace
Friday:OFF
Saturday: Tempo run. 30 minute. 2 minutes hard (slightly faster than 5K race pace (5:20)) 1 minute slow and easy(8:00-9:00). Repeat 2/1 sequence for a total of 30 minutes.
Sunday: Maintenance run of 3-5 miles @ 6:30-7:00 per mile pace.
This is just because I'm getting ready for a 7 mile race this coming weekend and a 5k in less than a month(Intend to win it). I loosely follow it because I also am preparing for a marathon in late october, so my sunday run usually ends up being 15 miles or more, at around 7:00-7:30. Some days I do a totally different pace than called for; for example I went to do the 1 hour run the other day, intended to go slow and relax and go for 9 miles at 8:00 per mile, and I got carried away.. ended up doing 9 miles in under an hour!
Aside from that I also weightlift occasionally, not with too too much frequency because my primary focus is running - I have a daily bodyweight ab workout that I should be doing/ do sometimes as well. After I finish the 5k I signed up for I'm gonna increase my mileage to 70-80 miles a week and do maybe one sprint workout a week and have everything else over 8 miles, with the long run being around 20. I'll loosely follow training schedules suggested in the corresponding mileage section of the book "Advanced Marathoning." I want to qualify for the boston marathon with the next one I do!
