03/11/10 - Thursday

1.5 miles 19.33 minutes

03/10/10 - Wednesday

Bike 15 min 5 miles

Bench Press 8@185 8@195 6@200 5@200

Supersets
Mil Press 8@95 8@105 8@110
Arn Press 10@20x3

Supersets
Pushdowns 10@50 10@60 10@60
Overhead Ext 10@20 10@20 10@20

03/09/10 - Tuesday

1.5 miles 21:23 minutes
15 min Boxing
17 min Yoga

03/08/10 - Monday

BB Row 10@135x4
Pulldown 10@50 10@70x2
Low Pulley 10@50 10@70x2
BB/Db Curls 10@45/20 10@55/20x2
Hammer 10@20x3

03/07/10 - Sunday

BP 8@155 8@165 8@185 8@185
Mil Press 8@115 8@125 8@130
Arn Press 10@20 10@25 10@25
Fr Lat 8@10x3
Pushdown 8@50 8@60 8@60
Overhead Ext 8@20 8@25 8@25

03/06/10 - Saturday

Bike 10.16 30 Min
Yoga 15 Min
Boxing 15 Min

Yoga sequence  17 minutes

Yoga sequence - 15 minutes

New 5K Training Plan

About.com Advanced Beginner 5K

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
3/7	Rest	1.5 m run	CT	1.5 m run (race pace)	Rest	2 m run	30 min EZ
3/14	Rest	2 m run	CT	1 m run (race pace)	Rest	2.5 m run	30 min EZ
3/21	Rest	2 mi run	CT	1.5 m run (race pace)	Rest	2.5 m run	30 min EZ
3/28	Rest	2.5 m run	CT	1.5 m run (race pace)	Rest	3 m run	35-40 min EZ
4/4	Rest	3 m run	CT	1.5 m run (race pace)	Rest	3.5 m run	35-40 min EZ
4/11	Rest	3.5 m run	CT	1.5 m run (race pace)	Rest	4 m run	35-40 min EZ
4/18	Rest	3 m run	CT	1.5 m run (race pace)	Rest	4 m run	40 min EZ
4/25	Rest	3 m run	CT or Rest	2 m run	Rest	Rest	5K Race!