Like Running?

[Lesbehonest]

Depending if you wanna be really fit or in shape..I have a 30 day workday packet filled with running, lifting, and core. If anyone wants some new workouts let me know!

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[CAG Death]

I'm st 210 right now and my goal is 230lbs. I would love to see your workouts.

[Lesbehonest]

I'm st 210 right now and my goal is 230lbs. I would love to see your workouts.

I'll show the options you have when I get home. I'll pm you them

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[CAG Death]

I'll show the options you have when I get home. I'll pm you them

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Ok thanks alot!

[CAG Destroyer]

I am at 200 and want down to 180

[Headxshotzzz]

yo can i get them i just want to build muscle i lost a good portion of my fat lost about 25 pounds over summer im 16 so if that makes a difference in your workout routine

[Lesbehonest]

It looks like I have to use Google docs or make them a picture ATM. My friend n parents stayed up for a while so I'm still not home on my actual laptop.

[CAG Destroyer]

I wanna not only drop to 180, but be able to run 3 miles in 18 minutes

[Lesbehonest]

https://www.dropbox.com/s/gqpyzk67z4...5%29.docx?dl=0

This first link is the actual workouts that I do until Jan 12

https://www.dropbox.com/s/kuk65t6hb8...5%29.docx?dl=0

This link and the other one are just timed runs and not workouts but still have core and lifting I belive

https://www.dropbox.com/s/jowqe6nr5y...5%29.docx?dl=0

Enjoy!

Note the paces for the 800m specialist can equal a mile time or a two lap time that you could time trial.

For example if you run a 2:43 800( two laps) your 200m time would be a 50-51 seconds and a 100m time of 19-21 seconds

[Lesbehonest]

I wanna not only drop to 180, but be able to run 3 miles in 18 minutes

If I can run a 3 mile at 22 mins cold, I think you will be able to hit 18 mins for sure! Looks like distance is key for you and hit certain times. My friend had 40 min runs and would do around 6/7 miles a day. More miles you do per week and some speed, I think you can hit that 3 miles in 18 minutes for sure!!