New Training Plans

Month	Week Beginning	Monday	`Tuesday Interval(M)	Wednesday Moderate(M)	Thursday Interval(M)	Friday	Saturday Eduro(hr)	Sunday Enduro(hr)	Total
April	4th	-	4+ GYM	6	8	Gym
	11th	-	2	4	6	Gym
	18th	-	4+ GYM	6	8	Gym
	25th	-	4+ GYM	6	8	Gym
May	2nd	-	6+ GYM	8	10	Gym
	9th	-	6+ GYM	8	10	Gym
	16th	-	4	6	8	Gym
	23rd	-	6+ GYM	8	10	Gym
	30th	-	6+ GYM	8	10	Gym
June	6th	-	8+ GYM	10	12	Gym
	13th	-	6	8	10	Gym
	20th	-	6+ GYM	10	12	Gym
	27th	-	6+ GYM	10	12	Gym
July	4th	-	6	8	10	Gym
	11th	-	6	8	10	Gym
	18th	-	4	6	8	Gym
	25th	-	2	4	4	RACE

	Day One	Sets	Reps	Done	Weight
1	Dumbbell (bent)	3	8 to 12
2	Lat Pull-down	3	8 to 12
3	Bench Press	3	6 to 10
4	Flyes	2	8 to 12
5	Incline Press	2	8 to 12
6	Military Press	3	6 to 10
7	Side Laterals	3	8 to 10
8	Front Laterals	3	8 to 10
9	Barbell Curls	3	8 to 10
10	Concentration Curls	3	8 to 10
11	Shrugs	3	10 to 15
12	Chin-ups	3	4 plus
	Day Two
13	Chin-ups	3	4 plus
14	Barbell Curls	4	8 to10
15	Press-ups	3	10 to 15
16	Stiff-leg Dead-lift	3	10 to 15
17	Upright Rowing	3	8 to 12
18	Lying Tricep Extentions	3	8 to 10
19	One Arm Tricep Extentions	2	8 to 10
20	Dips (Bench)	2	30 to 50
21	Dips	3	8 to 12
22	Sit-ups	-	50-100
23	Seated Twisting (Olympic Bar)	-	50-100

i feel i am quite in tune with how my body develops when it comes to weight training... maybe it would be best to stay far away whilst im doing this endurance training. but to be quite honest, i used to do 2 days on 1 day off with a near exact copy of this weight program, where in which i healthily developed muscle... i will only be training 2 times per week, not the sometimes 5 days p/week regime. therefore i believe, it will just help balance out my over all body strength. and my back is something i need to work on. i will also not be using the methods previously used, where i would use real heavy weights with little reps. i will use moderate weights with the same amount of reps...

lets see how the next 18 weeks go. the weekend runs will be Saturday- Checkpoints of race (recce) and the sunday, will be various but perhaps 1.5hr to 2hr runs :)