Weekly Running & Strength Training Tracker

Goal Weight: 128 lbs
Current Weight: 138 lbs
Training For: CIM Marathon – Dec 5, 2025
Focus: Fat loss, injury prevention, muscle tone, endurance

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Weekly Overview

Day	Activity Type	Details (Distance / Workout)	Notes	Weight
Monday	Strength + Light XT	Pull-ups, Dips, Push-ups, Core + Bike
Tuesday	Run (Medium)	5–10 miles w/ hills
Wednesday	Strength + Rowing	Rowing + Upper body/core strength
Thursday	Run (Tempo/Speed)	Track or treadmill intervals
Friday	Strength + Easy XT	Barbell, Dumbbells, Core + Stretch
Saturday	Long Trail Run	10–15 miles, 1500–3000 ft elevation	Trail & elevation focus
Sunday	Light XT + Recovery	Stationary bike or hike + Stretching	Optional hike day

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Strength Workout Checklist

Mon / Wed / Fri Focus: Upper Body & Core

• Pull-ups
• Chin-ups
• Push-ups
• Dips
• Sit-ups / Leg lifts
• Plank or Hollow Hold
• Dumbbell curls / presses (optional)
• Rowing (Wed only)
• Stretching

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Run Focus Tracker

• Weekly Mileage Target: 35–70 miles
• Long Run Goal: Increase by ~1 mile every 1–2 weeks
• Tempo Runs: Include 20–40 mins at marathon pace
• Speed Workouts: Intervals or hill repeats 1x/week

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Notes & Progress

Week of	Notes (energy, injuries, sleep, etc.)
April 29–May 5
May 6–May 12
May 13–May 19
May 20–May 26

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Weight & Progress Chart

Date	Weight (lbs)	Notes (fasting, soreness, PRs)
May 1	138	Broth-based fast, upper body PR
May 8
May 15
May 22