Full Run Lower Lower Run (1/11) Upper Pull Upper Push 12 miles Week 2 Upper Pull Upper Push 2.5 hours Full Run Lower Lower Run (1/18) Upper Push Upper Pull 15 miles Week 3 Upper Push Upper Pull 3 hours Full Run Lower Lower Run (1/25) Upper Pull Upper Push 18 miles Week 4 Upper Pull Upper Push 3.5 hours Full Run Lower Lower Run (2/1) Upper Push Upper Pull 21 miles
Full Body Upper Body Lower Body
3 x 10 reps 3 sets of each movement (10, 12, or 15 reps) 3 x 15 reps 2 Push Movements 2 Pull Movements Back Squat Front Squats (alternated) Leg Press Barbell Lunges then Straight Leg Deadlifts Bench Press 1 Biceps Exercise Walking Weighted Lunge 15 PER LEG Pull-ups 1 Triceps Exercise 1 Deltoid Exercise
Push Pull Biceps Triceps Deltoids
Push-up Pull-up Barbell Curl Dips Dumbbell Side Raises
DB Bench Press Lat Pull-down Dumbbell Curl Triceps Pull-downs Incline DB Bench Press Dumbbell Row Alternate DB Curl Triceps Kick-backs Decline DB Bench Press Dumbbell Pull-over Hammer Dumbbell Curl Triceps Presses One Arm DB Bench Press Dumbbell Fly Cable Curl Incline Triceps Extension Shoulder Press Body Row Concentration Curl Decline Triceps Extension Chest Dip Shrug Kneeling Triceps Extension Clap Push-up Barbell Rows Arnold Press