My Current Training Routine - August 2025
A couple of weeks ago I adjusted my training schedule to be able to do one hard speed session that is pretty taxing on the legs, but still train legs once a week and also do a weekly long run. The biggest change I made is that I took out one day of running and replaced it with a “recovery session.” After a Sunday long run, I now don’t run on Monday, but instead do 30 minutes of easy cardio on the static bike after my morning weight training session, and in the evening I do 20 minutes of stretching instead of my evening easy run.
In my June training update, I said I wasn’t happy with my progress so far. I’ve been very focused over the last 6–8 weeks, so right now I can say that I’m happy with my fitness and feel strong and fit, especially when it comes to running. I’m seriously considering signing up for a fall half-marathon somewhere in Europe, with a goal to go under 1:25. I will probably make the final decision over the next 3–4 weeks.
If you're new to training and haven't read my first article about my training routine where I discuss the importance of understanding the basics of hypertrophy training and muscle building, I strongly encourage you to read it before continuing with this one.
My approach to training has been basically the same for the last 3 years. I focus on progressive overload and stick to the same training plan cycle for 8-12 weeks. Some of these cycles are more balanced, while others are more focused on specific muscle groups, with the goal of growing or improving them. I change these cycles every 8-12 weeks to keep training efficient and interesting. Each plan has the same approach, starting lighter and progressing every week.
A big part of my training routine is running, which I currently do 6 times a week. I always do my weight training early in the morning and go for a run in the evening. On days when I don’t lift weights, I run in the morning instead.
Around three weeks ago I decided to add harder speed sessions to my running training, so I joined a local running club. These speed sessions are on Tuesday evenings, and previously I was training legs on Tuesday. I changed my training plan to be able to push hard on these speed sessions, so I moved leg training to Thursday, which is not ideal, but it shows that these speed sessions are currently my main priority. When I was thinking about how to swap training days to be the best for running, I also made some changes in my weight training, and I’m sharing the new one below:
Day 1
Upper body - focus on shoulders
Seated Machine Shoulder Press - 10/8/8/8
Cable Front Rises - 10/8/8/8
One Arm Cable Lateral Rises - 10/8/8/8
Dip Machine - 10/6/6/7
Tricep Cable Rope Overhead Extensions - 10/8/8/8
Cable Crunches (abs) - 10/10/10
+ 30 min easy cardio on a static bike
Day 2
Upper Body - focus on back
Face-pulls - 10/8/8/8
Supinated grip lat pulldown - 10/8/8/8
Unilateral Frontal Plane Lat Pulldown - 10/8/6/7
Chest Supported Row (machine) - 10/8/8/8
Barbell curls - 10/8/8/8
Hanging leg raises (abs) - 10/10/10
+ Evening Speed Session - cca 15-16km in total
Day 3
Morning: run - easy 12km
Day 4
Lower Body
Leg Extesions - 10/8/8/8
Lying Leg Curls - 10/8/8/8
Smith Machine Squat (would prefer hack squat but my current gym doesn’t have it) - 10/8/8/8
Leg press - 10/8/8/8
Calf press - 10/8/8/8
+ Evening easy run 12km
Day 5
Upper body - focus on chest
Machine Chest Press - incline - 10/8/8/8
Machine Chest Press - flat - 10/8/8/8
High to Low Cable Fly - 10/8/8/8
One Arm Cable Curls (on the bench) - 10/8/8/8
Hammer curls - 10/8/8/8
Flat Bar Triceps Cable Extensions - 10/8/8/8
Cable Crunches (abs) - 10/10/10
+ Evening easy run 6km
Day 6
Morning easy run - 12km
Day 7
Morning long run - 23-25k
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Keep in mind that how you train is very personal, and what works for me might not be ideal for you. A lot also depends on your goals. The most important thing is to find a physical activity that you really enjoy, because it will be much easier to stick with and this will help you feel better both physically and mentally.
Building a great physique requires more than just training. You also need to stay on top of your nutrition to properly fuel your body and make sure you’re getting enough calories and nutrients. If you’re interested in learning more about nutrition, supplements, and what I eat in a day, check out my take on these topics.
Let me know if you have a specific training routine, or do you work out just to stay active and healthy?
