Training Plans
Training Plan Posts
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Crush Your First 5k: A Beginner’s Training Plan
Embarking on your 5k journey is exciting, and with the right training plan, you’ll be crossing that finish line with confidence. Let’s dive into an effective training strategy tailored for beginners. Training Plan Breakdown Weeks 1-2: Foundation Building • Focus on brisk walks and short runs. • Incorporate dynamic stretches to improve flexibility. • Aim for 3-4 workouts per week to establish a routine. Weeks 3-4: Introduce Intervals • Begin incorporating run-walk intervals to build stamina. • Gradually increase running time while maintaining walk breaks. • Add strength training exercises to enhance overall fitness. Weeks 5-6: Extend Your Runs • Increase your running duration and reduce walk breaks. • Include…
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Weekly Recap – Jan 8th – 14th
Week 2 has started! This week had some ups and downs, but overall it was a great mix of good running, fun adventures and productivity! Last Weeks Training HERE Monday, January 8th Mondays are technically my rest days on my current training plan. After reviewing previous training logs to see where things went wrong in my years of yo-yo training. It became obvious that when I planned to take a day completely off each week, I moved it around often and used it as an excuse. If the plan was an off day for Thursday and Monday wasn’t going well I would tell myself I can just switch it up.…
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A 4-Week Fitness Plan for Beginner Success
See “The Power of Taking Baby Steps: Why Walking Before Running Is Crucial for Beginners in Both Running and Lifting” post for more background on the below fitness plan. This workout aims to gradually build strength, endurance, and mental resilience while minimizing the risk of injury. The workout includes a combination of walking, bodyweight exercises, and gentle stretching to provide a well-rounded introduction to fitness. Here’s a 4-week plan: Week 1: Building a Walking Foundation Week 2: Introduction to Bodyweight Exercises Week 3: Progressing with Walking and Exercises Week 4: Balance and Progression Remember, consistency is key in your journey from walking to running and lifting. As you progress, you…
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Speed Session and Leg Day!
Today started off bright and early with a speed workout! I opted for the treadmill for this one. I like that I can set a pace and just hold on. I know to get better at pacing I need to get outside more. My goal is to get to the track more. Until then I will stick to the treadmill. I did a one mile warm-up, then 6×400 with 400 walking recovery. I started these out a little slower than last week. This was because I was doing them fasted and first thing in the morning. I sold myself short. I could have started way faster. It is nice to…
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Ask a Coach!
New Blog Feature added today! Ask a Coach! Have you ever been searching google or Pinterest and wished there was a place that you could just ask a qualified coach or personal trainer that question. I know I have! We are making that possible today! Ask all your questions below! We will get back to you as soon as possible!
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Week 6 Recap and Last Few Days
Week 6 Recap and a recap over the last few days. Things have been all over the place. I have not done a good job managing my time or stress level! This week consisted of restarting our housing search, putting in an offer on a house and going through all the negotiations. We have an accepted offer and are now going through the process. We have done this twice before, but it’s always a lot. I also haven’t been sleeping great. We have been a little off our normal schedule with visitors in town, and I have chosen sleep in the morning over running. Sleep is definitely important, and helping…
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Running for Beginners – Week 12 Day 6
First Post & Sign Up HERE – All Workouts HERE Today’s Workout: Week 12 Day 6 – Long Walk! Recovery is most important today, but if you feel your body is recovered you can add in a few running intervals. CONGRATS!!! You have completed the 12 weeks of Running for Beginners. I hope you had an amazing time and feel more confident as a runner! Below is a way to keep moving forward with your running! As always, if you want help with a custom plan or have any questions, please don’t hesitate to reach out! If you have any questions or want a more customized workout plan, e-mail…
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Running for Beginners – Week 12 Day 5
Post & Sign Up HERE – All Workouts HERE Today’s Workout: Week 12 Day 5 – Running! *If this feels unmanageable, e-mail me at RunLiftBalance(at)gmail.com and we can come up with a more custom plan! **This training plan includes a running portion, as well as, a lifting portion. Both sections will increase as the training plan progresses. The Run/Walk intervals will change overtime to increase running intervals. The lifting workouts will have a progressive overload to help progress with strength. The EMOM workouts will remain close and consistent, with small changes to track progress. If you have any questions or want a more customized workout plan, e-mail us at RunLiftBalance(at)gmail.com.…
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Running for Beginners – Week 12 Day 4
First Post & Sign Up HERE – All Workouts HERE Today’s Workout: Week 12 Day 4 – EMOM EMOM **This workout is easier than last week. This is to allow the body to adjust to more running! **This training plan includes a running portion, as well as, a lifting portion. Both sections will increase as the training plan progresses. The Run/Walk intervals will change overtime to increase running intervals. The lifting workouts will have a progressive overload to help progress with strength. The EMOM workouts will remain close and consistent, with small changes to track progress. If you have any questions or want a more customized workout plan, e-mail us…
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Running for Beginners – Week 12 Day 3
First Post & Sign Up HERE – All Workouts HERE Today’s Workout: Week 12 Day 3 – Running! *If this feels unmanageable, e-mail me at RunLiftBalance(at)gmail.com and we can come up with a more custom plan! **This training plan includes a running portion, as well as, a lifting portion. Both sections will increase as the training plan progresses. The Run/Walk intervals will change overtime to increase running intervals. The lifting workouts will have a progressive overload to help progress with strength. The EMOM workouts will remain close and consistent, with small changes to track progress. If you have any questions or want a more customized workout plan, e-mail us at…
