So I’ve been thinking and have said…”I want to increase strength” yada yada but haven’t really explained in detail how I plan to do it. The reason being that I hadn’t figured it out. It’s nice to say but now it’s time to start doing and you guys are going to help me stay accountable. This plan is going to take me through the holidays without batting an eye. I think that’s important when it comes to staying on track during what always promises to be a crazy time. So let’s get a little technical shall we?!
Somewhere in the past few weeks, I’ve actually gotten a chance to create a semi-workout that should be enough to help me keep my eye on the prize and push myself. Just like running, strength training is better to do with a friend or some one to keep you accountable so that’s where you step in. I’ll share with you my plan if you will occasionally poke me on here or on social media if you don’t see updates.
Admittedly, this plan is going to be a blend of plans I’ve used in the past plus some new and I’m going to rely heavily on the knowledge that I’ve absorbed from my running coach friends. One thing I know for sure is that I wouldn’t be Type A without wanting to measure success so it’s important to baseline where I am. As a personal trainer, if you’re just getting to know a client, this is always your first or second (medical history comes first) step. You want to know where you are before you start down a path. So here are the things I measure before starting a strength workout:
My workouts themselves are going to be split up by week.
Week 1 (Monday to Sunday)
- Monday – 3 or 4 mile Progressive Run
- Tuesday – 30 Minutes Cardio + Strength (upper body)
- Wednesday – 4 to 5 miles with intervals during mile 2, and 3
- Thursday – 30 Minutes Cardio + Strength (lower body)
- Friday – Rest
- Saturday – 3 mile run (no expecations)
- Sunday – 6 to 8 (at Goal Half Marathon Pace)
Week 2 (Monday to Sunday)
- Monday – 3 mile recovery run
- Tuesday – 30 Minutes cardio + Strength (Upper Body)
- Wednesday – Rest
- Thursday – 4 miles (Tempo run)
- Friday – Rest
- Saturday – 30 minutes cardio + Strength (Lower Body)
- Sunday – 6 to 8 (at GHMP)
It’s important to look at your plans overall so your weeks can integrate together. This will cycle will repeat 4 times. I’m also hoping to get one workout a week in done in the AM and I’m kind of hoping that could be an Orange Theory Class. Cross your fingers that I can get my butt up!
I am thinking about adding one more race to my schedule this year..the St. Louis Hot Chocolate 15K. It’s an interesting distance, I’ve heard the swag is amazing and I’m considering using it as a training run.
Ok there you have it, my “plan” if you want to call it that. It feels better to know that it’s down on paper. It will help me remember it. So I ask:
- Are you done racing for the year?
- Are you planning to shift gears in the off season?
- Do you have a plan or do you just wing it?