No problem.
I'm training at the moment to keep myself at a good level of fitness but not injuring myself. I'm expecting a date for my POC within the next 4 weeks so I'll update my programme to show what it's like when i start to really push it.
So at the moment:
Monday : Weights session
Bench press (wide and narrow grip), Tricep Push-Downs, Lat Pull-Downs, Weighted Rows, Bicep Curls, Leg Extentions and Leg Press.
Not sure on exact weights and reps vary from week to week. Mostly I'll be going for endurance, so 15+ reps but every now and again I throw in a strength session.
Tuesday: Circuit training
Just a class at my local leisure centre. It's pretty good as you can make it as hard as you want but normally it's pretty bloody hard.
Wednesday: Rowing machine
Normally I nip down to my local gym and do a 5 or 10k row. Gets the lungs going pretty well.
Thursday: Hill Sprints
I go with my local running club along to a fairly steep hill near where I live. We go up by counting lamp posts, so one session could be 1,2,3,4,5,6,7,6,5,4,3,2,1. It's pretty tough but one of the most effective sessions in my week. Running with the group is very much recommended as it really helps you push yourself to keep up with some of the fitter runners there.
Friday: Gym session again
Same as Monday
Saturday: Rest Day
Sunday: Long Run
Sunday is the big day for me. I go with my training partner to a place called 'Beacon Hill' near me where we run a couple of routes, one 4 miles long the other two. They're both pretty steep with the 2 miler being the steeper. In total we do 14 miles around there at a fairly comfortable pace but it always leaves me in pieces by the time i get home.
Worth noting as well, I do a minimum of 100 press ups and 200 sit ups throughout the day to try and engrave them in my 'muscle memory'
That's my routine at the moment. I'm just waiting for my date before i don the walking boots and start cranking it all up a notch.