W10/D7 REST DAY

More workouts from Frankie Dades

W1/D1 Leg day + Off day from running

5.0

16

W1/D2 Easy Run + Chest/Tris

5.0

12

W1/D3 Easy Run + Back/Biceps

4.9

12

W1/D4 Interval day + body weight

5.0

3

W1/D5 Easy run + Shoulders/Arms

5.0

4

W1/D6 Long run + Off day from lifting

5.0

3

W1/D7 REST DAY

5.0

1

W2/D1 Leg Day + Off day from running

4.8

6

W2/D2 Easy run + Chest/Tris/Core

5.0

6

W2/D3 - Speed day + Bodyweight

4.9

1

W2/D4 - Easy Run + Back/Bis

4.9

3

W2/D5 Easy Run + Shoulders/Arms

4.9

2

W2/D6 - Long Run + Off day from lifting

5.0

2

W2/D7 - REST DAY

5.0

0

W3/D1 - Leg Day + Off from Running

4.9

5

W3/D2 - Easy Run + Chest/Tris

4.9

2

W3/D3 - Interval Day + Bodyweight/Core

5.0

0

W3/D4 - Easy Run + Back/Bis

4.9

4

W3/D5 - Easy Run + Shoulders/Arms

5.0

1

W3/D6 - Long Run + Off from lifting

5.0

1

W3/D7 - REST DAY

5.0

0

W4/D1 Leg day + Off from running

5.0

3

W4/D2 Easy Run + Chest/Tris

5.0

2

W4/D3 Speed Day + Bodyweight/Core

5.0

0

W4/D4 Easy Run + Back/Bis

4.9

1

W4/D5 Easy Run + Shoulders/Core

5.0

3

W4/D6 Long run + Off from Lifting

5.0

1

W4/D7 REST DAY

5.0

0

W5/D1 Leg day + Off from running

5.0

0

W5/D2 Chest/Tris + Easy Run

5.0

0

W5/D3 Interval Day + Bodyweight/Core

5.0

1

W5/D4 Easy Run + Back/Bis

5.0

1

W5/D5 Easy Run + Shoulders/Arms/Core

5.0

0

W5/D6 Long run + Off from lifting

5.0

0

W5/D7 REST DAY

5.0

0

W6/D1 Leg day + Off from running

5.0

1

W6/D2 Easy run + Chest/Tris

5.0

2

W6/D3 Tempo Run + Bodyweight/Core

5.0

0

W6/D4 Easy Run + Back/Bis

5.0

0

W6/D5 Easy Run + Shoulders/Arms/Core

5.0

2

W6/D6 Long Run + Off from Lifting

5.0

0

W6/D7 REST DAY

5.0

0

W7/D1 Leg day + Off from running

5.0

1

W7/D2 Interval Day + Bodyweight/Core

5.0

1

W7/D3 Easy Run + Chest/Tris

5.0

1

W7/D4 Easy Run + Shoulders/Arms

5.0

1

W7/D5 Easy Run + Back/Bis

5.0

0

W7/D6 Long run + Off from lifting

5.0

0

W7/D7 REST DAY

5.0

0

W8/D1 Leg day + Off from Running

5.0

0