Work Out Schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
17/06 - 23/06	30 min cross	Stretch & strengthen	5 k run	cross	5k run + strength	Rest	6.5k run
24/06-30/06	30 min cross	Stretch & strengthen	5 k run	Rest	5k run + strength	Cross JM-BFBM	6.5k run 7k run
01/07-07/07	Stretch & strengthen	cross  JM-BFBM	rest	40 mins cross(gym cardio)	bike 10k(gym cardio)	5k walk	10k run
08/07-14/07	Rest	Stretch & strengthen	5.5 k run	cross	5.5k run 4k walk	40 mins cross	8k run
15/07-21/07	Rest	Stretch & strengthen	6.5k run	cross-barre workout+ deep stretch yoga	6.5k   run+ strength	40 min cross	10k run
22/07-28/07	Rest JM-NMTZ	Stretch & strengthen (barre workout)	6.5k run JM-YMD+ 30DS1	cross+ strength (JM-BFBM)	6.5k run	Cross/ Rest	5-K Race 10k run
29/07-04/08	Rest	Stretch & strengthen	7.2 k run	JM - 30ds 2	7.2k run	JM -NMTZ	11.2 k run
05/08-11/08	JM-YMD 1	JM- NMTZ	7.2k run	JM-BFBM	7.2k run	JM- 30DS2	13 k run 10.6k run + 2k walk
12/08-18/08	Rest	JM- NMTZ	8K run	Barre	treadmill run 5k	JM -YMD1	10K run
19/08-25/08	Rest	Gym  class	8k run	Gym cardio	8k run	JM-NMTZ	12.5 k run
26/08-01/09	JM-YMD	6k  run	8k run	60 minute cross	Rest	60 min cross	16k  run
02/09-08/09	10k run	Rest	3 m run or cross	JM-NMTZ	Rest	Rest	17.5k run
09/09- 15/09	Stretch & strengthen	rest	Cross	Rest	Rest	Stretch & strengthen	half marathon

week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1/3- 3/3					1k walk	5k slow walk	10k run
4/3 -10/3	rest	body pump		body pump+ 1k walk	30 mins ARC trainer+ 0.8k run+3k evening walk	6k pace+ stretches	30DS + pilates
11/3 -17/3	body combat + 1k walk	body pump + 1k walk	30 DS + 1k walk +20 minute yoga	body pump + 1k walk	deep stretch	7k run 3ds - level 2	5krun
18/3 - 24/3	body combat 25mins arc+ 1k treadmill run +30ds lvl2	body pump + 5k run +1k walk+ 30DS lvl2	5k run 1k walk + 30DS2	body pump + 1k walk yoga video +30DS2	deep stretch	7k run 30DS2+ pilates	long run 30DS2
25/3 -31/3	body combat + 1k walk 30DS2	body pump + 1k walk banish fat	5k run 1k walk+30ds+ lower body	body pump +  1k walk+30DS	deep stretch	7k run 30 min run	long run 30 min run

week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1/1- 6/1				5k pace   run (38:35)	30 mins ARC trainer + 10 mins recumbent bike +1km walk	5k run	gym cardio
7/1-13/1	rest 5k pace run (37: 22)	1k-body pump-1k	5k run 40 mins arc trainer	1k-body pump-1k	power yoga	5k pace	7k
14/1-20/1	rest	1k-body pump-1k	5k run	1k-body pump-1k	power yoga	6k run	3k walk +free body weight exercises at the park
21/1-27/1	2k treadmill run + 15 mins on ARC	25 minutes on elliptical + 1k treadmill run	5k run	1k-body pump-1k	power yoga	5k pace	8k

28/1-31/1

rest

1k-body pump-1k

5k run

1k-body pump-1k

power yoga

5k pace

long run

week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1/12- 2/12						Sick	Sick
3/12-  9/12	rest	1k-body pump-1k	5k run (only managed a 2.5km walk)	1k-body pump-1k	power yoga 5.5k run (family day at Scientists office)	5k pace	long run 5k pace run
10/12  -16/12	rest 5k walk-run	1k-body pump-1k	5k run 40 minutes -elliptical	1k-body pump-1k	power yoga	5k pace	long run
17/12 - 23/10	rest	1k-body pump-1k	5k run 6k run + 1k walk	1k-body pump-1k	power yoga	5k pace	long run
24/12-31/12	rest	walk/run	walk/run	walk/run	walk/run	walk/run	walk/run

week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1/11- 4/11				long run + dance class	power yoga	long run	Dance
5/11- 11/11	8k run	30 mins on RFX	45 mins on ARC elliptical	rest	power yoga	walk	Bangalore ultra 12.5k run
12/11  -18/11	slow walk at mall	1k-body pump-1k	Rest	45 mins gym cardio	power yoga	41 minute 5k run + 20 mins cycle hill work	Dance
19/11 - 25/11	8k run	1k-body pump-1k	5k run	body pump	power yoga	5k pacing run	RFL long run
26/11-30/11	7k run	1k-body pump-1k	20 minute walk	body pump +20 minute walk	gym cardio

week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1/10- 7/10	7k run	gym cardio  45 mins	5k run	body pump + dance class	power yoga	long run	Dance
8/10- 14/10	40 mins gym cardio	body pump	5k run	body pump + dance class	power yoga	long run	Dance
15/10 -21/10	7k run	1k-body pump-1k	5k run	body pump + dance class	rest	long run	Dance
22/10 - 28/10	7k run	4k-walk-run	8k run + 3k walk	body pump + dance class	yoga	5k run	Dance
29/10-31/10	7k run	yoga	5k run on treadmill

week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
3/9 -     9/9			5k run	3 k walk	new launch at gym Sh'bam	Rest	6k run in 52 mins
10/9- 16/9	1k-body pump-1k	gym cardio	7k run	1k-body pump-1k	gym cardio	KTM- 10k	Rest
17/9- 23/9	30 mins gym cardio + stretches ( I was wrong abt the class) but just what my achy legs needed	run	gym cardio/rest	1k-body pump-1k	spinning class	5k run	5k run/Rest
24/9- 30/9	gym cardio/rest	1k-body pump-1k	5k run-walk (just could not get myself to run the entire distance!)	1k-body pump-1k	yoga	yoga	Dance/Rest