Workouts week of 8.12
8.12 Upper
Dips/Pull ups 3x10
Bench Press 5x5
Row 5x8
Shoulder Press 5x12
Back ext 3x15
8.13 Run
8 miles (6x hill sprints, 8x strides)
8.14 Recovery Run
5 miles recovery
8.15 Run
10 miles any pace
8.16 Run / Full Body
4 miles recovery
Dips/Pull ups 4x10
Bench Press 8x8,8,8,8,6,6,6,8
Upright row 4x15
Row 8x12
Shoulder Press 5x12
Hip abductor/adductor superset 4x10
Single leg leg press 4x8
Back ext 3x15
8.18 Long Run
15 miles any pace