Half marathon challenge training log

Muscle & Fitness/Hers, July, 2003

* endurance

Make two copies of this chart (before using it) to keep track of your mileage over the 12-week training period. See ya at the races!

            Date  Distance/Duration  Notes (course, weather, mood, etc.)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

* strength

Pull this chart out and take it to the gym to monitor your progress.

Workout                            Week 1               Week 2

                              day 1      day 2      day 1      day 2
                            reps/sets  reps/sets  reps/sets  reps/sets
                              /wt.       /wt.       /wt.       /wt.
Back Squat
Leg Curl
Bench Press
Pulldown
Superman
Crunch

                                   Week 5               Week 6
                              day 1      day 2      day 1      day 2
                            reps/sets  reps/sets  reps/sets  reps/sets
                              /wt.       /wt.       /wt.       /wt.
Front Squat
Stiff-Legged Deadlift
Incline Press
Seated Row
Superman
Crunch

                                   Week 9               Week 10
                              day 1      day 2      day 1      day 2
                            reps/sets  reps/sets  reps/sets  reps/sets
                              /wt.       /wt.       /wt.       /wt.
Leg Extension
Leg Curl
Machine Bench Press
Bent-Over Lateral Raise
Superman
Crunch

Workout                            Week 3               Week 4

                              day 1      day 2      day 1      day 2
                            reps/sets  reps/sets  reps/sets  reps/sets
                              /wt.       /wt.       /wt.       /wt.
Back Squat
Leg Curl
Bench Press
Pulldown
Superman
Crunch

                                   Week 7               Week 8
                              day 1      day 2      day 1      day 2
                            reps/sets  reps/sets  reps/sets  reps/sets
                              /wt.       /wt.       /wt.       /wt.
Front Squat
Stiff-Legged Deadlift
Incline Press
Seated Row
Superman
Crunch

                                  Week 11               Week 12
                              day 1      day 2      day 1      day 2
                            reps/sets  reps/sets  reps/sets    (rest)
                              /wt.       /wt.       /wt.
Leg Extension
Leg Curl
Machine Bench Press
Bent-Over Lateral Raise
Superman

Crunch