Training Update – 10/13/2024

End of the first week in my training towards the Dec 27th 5k race. It was a pretty good week overall. I ended up getting a 5k PR of 30:49 during my Wed Tempo Run.

This week included 6x400m Intervals, Tempo Run @ 10min/m, a botched progression run starting at 10min/m -> 9:30min/m, a slow run and a long run. Total distance across runs was 16.65 miles. Each run included a warmup run between .5 mile and 1 mile.

The following image is one of the workouts this week.

Being the first week of a new plan, the sessions this week was figuring out the appropriate weights for each exercise. For each one I did 2 sets of 10 reps.

• Hammer Strength Seated Row Machine (High Bar)
• Machine Curl
• Machine Shoulder Press
• Machine Seated Leg Curl
• Machine Lat Pulldown
• Machine Chest Press
• Machine Reclined Leg Press
• Machine Seated Hip Adduction

In addition to weight (machine) exercises, I have included modified exercises for pull ups, sit ups and push ups.

The goal of this plan is a full body workout with emphasis on core, thighs, chest and back.