Hi:
I designed my own workout program based on sites I have visited and past experience in Track & Field.
Mon, Wed, Fri:
On the Track: Jog 1 lap; stretch; track speed & flexibility drills; jog 2 laps; stretch; (depending on phase in program anything from 50m to 1 mile); jog 1 lap; cool down stretch.
Alternate: Run hills, 2 miles, or run around campus.
Tues, Thurs:
Weight Training Program for Upper Body, Mid Body, and Lower Body on each day.
*If I worked out three times a week, I would alternate Upper Body on Tues, Mid & Lower Body on Thurs, and repeat Upper Body on Saturday. Let muscles heal about 48 hrs.
Log weight/reps/sets in workout journal. I created a spreadsheet - you can download it from my site if you want. You could also create one that fits your local resources/schedule and use mine as an example.
Also log my workouts on my personal site:
GirlFit.com
Feel free to check out Nutrition and Calculators section. I post informative articles on there. There are also some fitness links too
Saturday:
Light jogging for 30 min to 1 hour.
Sunday:
Rest
*I also use FitDay.com
I want to gain muscle mass and some weight, so I need to eat more calories than what I burn.
"If you take in more calories than you burn then you will gain weight. If you take in less than you burn you will lose weight."