Last update: March 2024


  • Monday: Upper body lift (1hr).
  • Tuesday: Run with intervals. Intervals change depending on what I’m training for (1hr). Mobility exercises at night. A mix of my own routine and David Thurin’s free ebooks.
  • Wednesday: Lift (1hr). Sometimes a bike ride in the afternoon.
  • Thursday: Easy run (45-60’). Stability exercises. Inspired by Ben Patrick’s approach to strength/mobility.
  • Friday: Easy group run. Lift (1hr).
  • Saturday: Bike ride (3-5hrs). Varies depending what I’m in the mood for.
  • Sunday: Long run (>1hr). Duration depends on what I’m training for.

Current focus is on whole body strength and shorter run races (I’ve got a couple 5k’s on the calendar). Currently following Old School Iron and endurance training from Brad Seng. Since I don’t get paid to do this, I typically stop any exercise the moment I feel even the slightest hint of an injury. This can be frustrating, but this approach has kept me injury free for a long time now.

Stability Routine

  • 3 x 10 ATG split squats
  • 3 x 20 Poliquin step up (progress to peterson step up)
  • 3 x 20 Calf raises
  • 3 x 20 Slant board squats. Goal is 45lbs.
  • 3 x 20 Body weight squats.
  • 3 x 20 Tibialis raise
  • 3 x 20s L-sit
  • 2 x 12 External shoulder rotation. Goal is 18lbs.
  • 2 x 10 Powell raise. Goal is 18lbs