Training
Here you will find my planned training schedule, as well as a record of my actual workouts. Not only will this help me hold myself accountable to my schedule, but I hope it will also provide some guidance and inspiration to other beginning runners like myself. Please feel free to leave a comment or email me with any questions or comments!
Project Strength: October 19-December 21
Actual Workouts. More details for particular workouts can be found by clicking the associated links.
- Monday, October 19: Day off
- Tuesday, October 20: Pilates and Strength Training
- Wednesday, October 21: Pilates Reformer Training class
- Thursday, October 22: 7-mile run
- Friday, October 23: Sore back–rest day
- Saturday, October 24: Sore back–rest day
- Sunday, October 25: My First 15K!
- Monday, October 26: Push-ups, recovery day
- Tuesday, October 27: Push-ups, recovery day
- Wednesday, October 28: Push-ups, strength training
- Thursday, October 29: Rest day
- Friday, October 30: Strength Training
- Saturday, October 31: Walking
- Sunday, November 1: Rest Day…my body has been screaming for rest the past week. I gave it what it wanted. Back to regular workouts starting Nov 2!
- Monday, November 2: Bike 5 miles + Weights + Yoga
- Tuesday, November 3: Speed work (1.9 miles) + Stretching/yoga
- Wednesday, November 4: Light weights + yoga
- Thursday, November 5: Circuit training
- Friday, November 6: 2.4 mile run
- Saturday, November 7: Yoga
- Sunday, November 8: Light yoga
- Monday, November 9: Rest day
- Tuesday, November 10: Yoga + Weights
- Wednesday, November 11-Sunday, November 15: Forgot to track–oops!
- Monday, November 16: 3.1 mile run in 28:47 — my first sub-30:00 5K!
- Tuesday, November 17: Whittle My Middle
- Wednesday, November 18: Whittle My Middle
- Thursday, November 19: Day Off
- Friday, November 20: Weights + Whittle My Middle
- Saturday, November 21: 3 mile run in 33:10. A very windy run!
- Sunday, November 22: 18.3 mile bike ride in 1:38:07. Whittle My Middle
- Monday, November 23: WMM + Upper body weights
- Tuesday, November 24: Walk 2.5 miles
- Wednesday, November 25: Walk 2 miles
- Thursday, November 26: Run/walk 2.5 miles + WMM
- Friday, November 27: Pilates (in place of WMM) + Push-ups
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Project Strength, Take 1: November 29- January 7
Sunday, November 29 (strength, abs, push-ups)
- Plank: 60 seconds
- Side planks: 35 seconds, each side
- Plank on ball: 30 seconds
- Stability ball jackknives: 10 reps
- Push-ups: 2 regular, 10 on knees
- Forward lunges: 20 on each side
- Plie squats: 30 reps (this & remaining exercises done with 10 lb weights)
- Bent-over rows: 16 reps
- Chest flies: 12 reps
- Overhead presses: 10 reps
- Overhead tricep extensions: 8 reps
- Side raises: 8 reps
Monday, November 30 (abs, push-ups, yoga/pilates)
- Plank: 40 seconds
- Side planks: 35 seconds each side
- Jackknives: 12 reps
- Plank on ball: 30 seconds
- Push-ups: 6, legs extended
- Yoga: 25 mins, Yoga Hip Flow (Episode 191 of Yogamazing)
- Speed Walk: 2 miles
Tuesday, December 1 (push-ups, strength)
- Push-ups: 6, legs extended + 4, knees bent
- Half of Jessica’s Upper Body Blast — that was all I could eke out! Its a tough one!
Wednesday, December 2 (yoga/pilates, cardio, abs)
- Pilates Reformer Training: 1 hour
- Speed- Walk: 1 mile
Thursday, December 3: Rest Day
Friday, December 4: Day 1 of my “$20 for 14 days of unlimited yoga classes” at Inner Fire yoga! (yoga/pilates, strength, abs)
- Power Flow/Hot Yoga Class at Inner Fire: 60 minutes … worked abs and strength!
Saturday, December 5: (yoga/pilates, strength)
- Hot Yoga at Inner Fire: 90 minutes
Week 1 Recap:
- Do push-ups 5 times a week. – Only did 3. Oops!
- Strength train 3-4 times a week. – Got in 4 strength training workouts this week!
- Pilates or yoga 3 times a week. – Got in 4 pilates/yoga classes this week — one more than the goal!
- Cardio 2 times a week. – 2 cardio workouts. Done.
- Ab work 5 times a week. – Did ab work four times. Almost got it!
Sunday, December 6: (cardio)
- Speed-Walk: 1.5 miles
Monday, December 7: (yoga/pilates, strength, abs, push-ups)
- Power Flow Yoga at Inner Fire: 60 minutes
- Push-Ups: 8, on toes
Tuesday, December 8: (yoga/pilates, strength, abs, push-ups)
- Power Flow/ Hot Yoga Class at Inner Fire: 60 minutes… so sore for the rest of the day from this one!
Wednesday, December 9: (Push-ups, Cardio)
- Bike on indoor trainer: 12 min HIIT workout + 5 minute warm-up
- Push-ups: 9, on toes
Thursday, December 10:
- Walk 2 miles
Friday, December 11: (yoga/pilates, strength, abs, push-ups)
- 40 minutes of yoga … A lot of push-ups, planks, and side-planks involved in this routine!
Saturday, December 12:
- Walk 1 mile
Week 2 Recap:
- Do push-ups 5 times a week. – 4… almost!
- Strength train 3-4 times a week. – Got in 3 strength training workouts this week!
- Pilates or yoga 3 times a week. – Three yoga classes.
- Cardio 2 times a week. – 2 cardio workouts. Just barely. Need to pick up the cardio next week
- Ab work 5 times a week. – Did ab work 3 times. Almost got it!
Sunday, December 13: (push-ups)
- Push-Ups: 8, on toes
- This week was jam-packed with homework and paper-writing, so workouts lacked a little bit. Back on track tomorrow!
Monday, December 14: (yoga/pilates, strength, abs, push-ups, Cardio) <– I got all five in today!
- Power Flow Yoga at Inner Fire: 60 minutes
- Run 20 minutes, 2.05 miles
- Push-Ups: 10, on toes
- Bicycle Crunches: 20 each side
Tuesday, December 15: (yoga/pilates, strength, abs, push-ups)
- Power Flow/Hot Yoga at Inner Fire: 60 minutes
- Push-Ups: 12, on toes
- Ab Work: The Hundred (from Pilates), Reverse crunches, bicycle crunches
Wednesday, December 16: (push-ups, abs)
- Push-Ups: 12, on toes
- Bicycle Crunches: 20 each side
Thursday, December 17: (yoga/pilates, strength, abs)
- Power Flow/Hot Yoga at Inner Fire: 60 minutes
Friday, December 18: (push-ups, Cardio (kind of) )
- Speed Walk: 1 mile
- Push-Ups: 13, on toes
Saturday, December 19: (yoga/pilates, strength, abs, push-ups)
- Yoga to Awaken and Strengthen Arms (from Yoga Journal): 20 minutes
- Push-Ups: 12, on toes
Week 3 Recap:
- Do push-ups 5 times a week. – Did push-ups SIX times this week!
- Strength train 3-4 times a week. – Got in 4 strength training workouts this week!
- Pilates or yoga 3 times a week. – Four yoga sessions–more than the goal!
- Cardio 2 times a week. – 2 cardio workouts. Just barely. But that’s okay, because I went above and beyond on the first three goals!
- Ab work 5 times a week. – Finally hit this goal!
Sunday, December 20: (Cardio)
- Run: 2 miles, 18:37
Monday, December 21: (push-ups, yoga/pilates)
- Push-Ups: 15, on toes
- Yoga: 15 minutes
Tuesday, December 22: (push-ups)
- Push-Ups: 15, on toes
Wednesday, December 23: (strength)
- Shovel 6 inches of wet snow, 30 minutes
Thursday, December 24: (push-ups, Cardio, strength, abs)
- Run: 5K (3.1 mi) in 33:17
- Push-Ups: 10, on toes
- Bicycle Crunches: 20 on each side
- Pilates “One Hundred”
- Squats: 20
- Plie squats: 20
- Lunges: 20, each side
Friday, December 25: (push-ups)
- Push-Ups: 12, on toes
Saturday, December 26: (Cardio)
- Run 2.1 miles
Week 4 Recap: The fact that I had finals through December 23 and then it was Christmas kind of threw me off this week. Oops!
- Do push-ups 5 times a week. – Four times… I was close!
- Strength train 3-4 times a week. – Two strength workouts. Almost got this one.
- Pilates or yoga 3 times a week. – Only did yoga/pilates once… what happened here?
- Cardio 2 times a week. – THREE cardio workouts this week!
- Ab work 5 times a week. – Only did one ab workout…oops
Sunday, December 27: (push-ups, Cardio, abs)
- Run 2.5 miles
- Push-Ups: 15, on toes
- Bicycle Crunches: 20 on each side
- Pilates “One Hundred”
Monday, December 28: (strength)
- Lunges: 20 per side
- Squats: 20
- Plie squats: 20
Tuesday, December 29: (yoga/pilates, push-ups)
- Yoga, 15 minutes
- Push-Ups: 10
Wednesday, December 30: (push-ups, yoga/pilates, abs)
- Yoga & Pilates: 45 minutes
- Push-Ups: 18, arms extended
Thursday, December 31: (Cardio)
Friday, January 1: Rest.
Saturday, January 2: (push-ups)
- Push-Ups: 12, arms extended
Week 5 Recap:
- Do push-ups 5 times a week. – Four times… I was close!
- Strength train 3-4 times a week. – Only one…
- Pilates or yoga 3 times a week. – Two is better than last week’s one…
- Cardio 2 times a week. – This one I achieved.
- Ab work 5 times a week. – Only did two ab workouts…really need to kick this one up!
Sunday, January 3: (push-ups, yoga/pilates, abs)
- Yoga & Pilates: 30 minutes
- Push-Ups: 18, arms extended
Monday, January 4: Off.
Tuesday, January 5: (push-ups, Cardio, abs)
- Bike on Trainer: 5 miles in 20:00
- Push-Ups: 17, arms extended
- Pilates ab work: 5 minutes
Wednesday, January 6: (push-ups, yoga/pilates, abs, strength)
- Power Yoga: 42 minutes
- Push-Ups: 10, arms extended
Thursday, January 7: (push-ups, abs, strength)
- Upper Body Workout (thanks, Jessica) … chest presses, push-ups, chest flies, triceps extensions, bent-over rows, overhead shoulder presses
- Pilates ab work: 5 minutes
{ 1 comment… read it below or add one }
Congradulations on your sub 30 5K. My last 5K was 28:31. You’ll be running 8 minute miles before you know it.
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