My weekly training consists of 3 runs a week and swimming or cycling the other days. I never run two consecutive days in a row to give my knees a rest. I usually run a tempo run, a hill interval run and a long run. The tempo is from 7 to 8 miles long. The hill interval run is usually 5 to 6 miles and the long run is from 15 to 20 miles. 15 miles is my base long run. I usually increase it a couple miles a week as I prepare for an ultra or marathon. The long run is usually run on trail or gravel surface. The longs runs are usually run on Saturdays.
I usually have a couple of bike rides a week weather permitting. Sunday morning before church is my long bike ride usually 20 to 33 miles. I ride a 17 mile ride on weekday mornings.
I usually swim on days I cannot ride a bike or run. Friday is usually a good day to swim so I can rest my legs for the long run or race on Saturday.
I lift 10 lb hand weights for 20 to 30 minutes 3 times a week. I also do pullups 3 days a week. I try to do crunches and stretches 4 to 5 days a week..
This systems works for me. I maintain a good cardio routine and do not have to run everyday. I run no junk miles everything is quality runs.
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