The adventures of an unlikely pair. Follow us if you dare....

Unlikely Training Plans

I love making training plans, blame it on my type-A personality, my love for lists and organization or my determination, take your pick. If I could spend my days writting workouts and training plans and still keep my job I would, or even make that my job. I majored in Kinesiology at the University of North Texas and also spent a few years of college as a personal trainer, so I have had some experience doing workout development. I am no expert in any way, it's just a passion that I have and something I find pleasure in. I have learned over the years to truly listen to my body and know my my strengths and weaknesses and I feel blessed that I have that ability - so writing my own workouts and learning how to push myself is truly exciting for me. Again, I am no expert but would love to give you any advice or answer any questions to you may have about workout development, it will make my day!

Current Running/Training Plan


Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
totals
Week 1 (July2-8)
3.25 treadmill
Tennis
10K
Spin & yoga
Off
5 miles
Softball
14.5
miles
Week 2 (July9-15)
Treadmill 5K
Off
5 miles
Elliptical
Off
El Scorcho 25K
El Scorcho 25K
23.5 miles
Week 3 (July 16-23)
Elliptical
Off
4 miles
Workout #1
Off
6 miles
Elliptical
10+ miles
Week 4 (July24-29)
4 miles
Elliptical
Hills
3 easy
Off
7 miles
Off
14 + miles
Week 5 (July30-Aug 5)
4.5 miles
Elliptical
Hills
3 easy
Off
5K (in FL)
Off
10+ miles
Week 6 (Aug 6-12)
40 min tempo
Elliptical
4 easy
Workout #2
Off
8 miles
Elliptical
12+ miles
Week 7 (Aug13-19)
45 min tempo
Elliptical
Hills
4 easy
Elliptical
9 miles
Off
13+ miles
Week 8 (Aug20-26)
50 min tempo
Elliptical
3 easy
Elliptical & yoga
Off
6 miles
Elliptical
9+ miles
Week 9 (Aug 27-Sept 2)
4 easy
Elliptical
Workout #3
Yoga
Off
10 miles
Elliptical
14+ miles
Week 10 (Sept 3-9)
6 miles
Elliptical
Hills
4 easy
Off
12 miles
Elliptical
22+ miles
Week 11 (Sept 10-16)
7 miles
Elliptical
4 pace
Workout #3
Elliptical
10K
Off
17+ miles
Week 12 (Sept 17-23)
7 miles
Elliptical
Hills
Elliptical & yoga
Off
Off
Panhandle Half marathon + 1 warm up mile
21+ miles
Week 13 (Sept 24-30)
6 miles
Elliptical
4.5 pace
Elliptical & yoga
Off
16 miles
Elliptical
26.5 miles
Week 14 (Oct 1-7)
9 miles
Elliptical
Hills
5 pace
Elliptical
10 miles
Off
24 miles
Week 15 (Oct 8-14)

6 miles
Elliptical
Workout #2
Elliptical & yoga
Off
17 miles
Elliptical
23+ miles
Week 16 (Oct 15-21)
45 tempo
Elliptical
4 easy
Off
5 miles
Off
Columbus Half Marathon
22+ miles
Week 17 (Oct 22-28)
40 tempo
Off
Easy 5K
Off
Off
Knobstone Trail Half Marathon
Off
16+ miles
Week 18 (Oct 29-Nov 4)
Off
45 tempo
Elliptical
Yoga
Off
20 miles
Elliptical
20+ miles
Week 19 (Nov 5-11)
Hills
Elliptical
6 miles
Elliptical & yoga
Off
22 miles
Elliptical
28+ miles
Week 20 (Nov 12-18)
3 miles
Elliptical
4 easy
Yoga
Off
16 miles
Route 66 Half Marathon
36 miles
Week 21 (Nov 19-25)
Off
Elliptical
40 tempo
5 easy
Elliptical
12 miles
Off
17+ miles
Week 22 (Nov 26-Dec 2)
8 miles
Elliptical
Off
8 mile Turkey Trot
Off
9 miles
Elliptical
25 miles
Week 23 (Dec 3-9)
6 miles
Elliptical
4 easy
Yoga
3 miles
Off
Dallas Marathon
39 miles



Workout #1:                                                                                       Workout #3:
10-20 min warm up                                                                         10-20 min warm up
1200, 1000, 800, 600, 400, 200 (all with 200m rest)              2x (6x400m with 1:30 rests)
10 min cool down                                                                             (2:30 rest between sets)
                                                                                                                10 min cool down
Workout #2
1 mile warm up
4x800m (2 min rests)
10 min cool down



June 3 - July 15, 2012

Sun. 6/3
Softball game
Mon.  6/4
Run 4 miles
Tue. 6/5
Off/elliptical
Or tennis
Wed  6/6
Run 4 miles
Thur. 6/7
Gym- elliptical 60 min          Yoga class
Fri. 6/8
Gym – cardio for 60 min, weights for 30 min
Sat. 6/9
7 miles

Mileage total = 15
Sun. 6/10
Softball game
Mon. 6/11
Run 5 miles
Tue. 6/12
 Off/elliptical
Or tennis
Wed 6/13
Run 4 miles
Thur 6/14
Gym – elliptical 60 min           Yoga class
Fri. 6/15
Gym – cardio for 60 min, weights for 30 min
Sat. 6/16
9 miles

Mileage total = 18
Sun. 6/17
Softball game
Mon 6/18
Run 4 miles with  5 sets hill repeats
Tue 6/19
Off/elliptical
Or tennis
Wed 6/20
Speed work (warm up 1 mile, 3x1600 in 10:26w/800 jogs, 1 mile cool down)
Thur 6/21
Gym – Elliptical 60 min          Yoga class
Fri 6/22
11 miles late night run
Sat 6/23
Gym – elliptical 90 min
Body pump class
                                                  Mileage total =18
Sun. 6/24
Softball game
Mon 6/25
Run 5 miles
Tue 6/26
Off/elliptical
Or tennis
Wed 6/27
6 miles tempo run (1 mile warm up, 4 at 11:09, I mile cool down)
Thur 6/28
Gym – elliptical 60 min           yoga class
Fri 6/29
13 miles late night run
Sat 6/30
Gym – elliptical 90 min
Body Pump class
                                                      Mileage total = 24
Sun 7/1
Softball game
Mon 7/2
Run 6 miles with 5 sets hill repeats
Tue 7/3
Off/elliptical
Or tennis
Wed 7/4
Run 4 miles/sprints
Thur 7/5
Gym –elliptical 60 min          Yoga class
Fri 7/6
Gym – cardio for 60 min, weights for 30 min
Sat 7/7
8  miles

Mileage total = 18
Sun 7/8
Softball game
Mon 7/9
Run 4 miles
Tue 7/10
Off/elliptical
Or tennis
Wed 7/11
Run 5 miles
Thur 7/12
Gym – elliptical 60 min           Yoga class
Fri 7/13
Rest
Sat 7/14
El Scorcho 25K @midnight in Ft. Worth


July 24-September 3, 2011

Sun. 7/24
Off
Mon. 7/25
Gym: elliptical for 45 min
Tue. 7/26
Off
Wed. 7/27
Gym: elliptical for 45 min
Weights for 30 min
Thur. 7/28
Gym: run Speedwork on treadmill
Yoga: 60 min
Fri. 7/29
Off
Sat. 7/30
Run 4 miles
Sun. 7/31
Run 3 miles?
Mon. 8/1
Gym: elliptical intervals 50 min and weights 30 min
Tue. 8/2
Off
Wed. 8/3
Gym: treadmill Speedwork
Weights for 30 min
Thur. 8/4
Off
Fri. 8/5
Gym: elliptical 45 min
Sat. 8/6
Run 4 miles The Heights World Vision Team
Body pump at 24Hour 9:30?
Sun. 8/7
Gym: swim
Mon. 8/8
Gym: elliptical 30 min weights 30 min
Yoga: 60 min (8pm La Fitness)
Tue. 8/9
Run 2 miles
Spin: 60 min (6:45 La Fitness)
Wed. 8/10
Gym: bike 50 min weights 30 min
Thur. 8/11
Off
Fri. 8/12
Gym: swim
Sat. 8/13
Yoga: 60 min (11am La Fitness)
Sun. 8/14
Hottest Half at White Rock
Mon. 8/15
Off
Tue. 8/16
Gym: elliptical intervals 50 min and weights 30 min
Wed. 8/17
Gym: treadmill Speedwork
Weights for 30 min
Thur. 8/18
Off
Fri. 8/19
Gym: elliptical 45 min and weights 30 min
Sat. 8/20
Run 5 miles
The Heights World Vision Team
Body pump: 60 min (9:30 24Hour)
Sun. 8/21
Off
Mon. 8/22
Run 3 miles
Tue. 8/23
Off
Wed. 8/24
Gym: bike 45 min and weights for 30 min
Thur. 8/25
Gym: elliptical 30 min and weights 30 min Yoga: 60 min (8pm LA)
Fri. 8/26
Off
Sat. 8/27
Run 6 miles The Heights
Yoga: 60 min (11am LA fitness)
Sun. 8/28
Gym: swim
Mon. 8/29
Gym: Nike Training Club 60 min (7:30 24Hour)
Tue. 8/30
Run 4 miles
Wed. 8/31
Gym: treadmill Speedwork
Weights for 30 min
Thur. 9/1
Off
Fri. 9/2
Off
Sat. 9/3
Run 6 miles The Height’s
Body Pump: 60 min (9:30 24Hour)

Strength workouts:

Mini Circuit Workout:
Set 1 (x3)
bicep curl
15 reps
squats
15 reps
Set 2 (x3)
deadlifts
15 reps
shoulder press
15 reps
Set 3 (x 3)
reverse fly
15 reps
plie' squat
15 reps
Set 4 (x3)
side overs
15 reps
bench dips
15 reps
Set 5 (x3)
bent knees
15 reps
push ups
15 reps
Set 6 (x3)
chest press
15 reps
rows
15 reps
Set 7 (x3)
OH Triceps
15 reps
shoulder fly
15 reps
Set 8 (x3)
Bench crunch
15 reps
pulsing lunge
15 reps



Cable workout:
Do 4 sets of each, 12 reps each set
Reverse lunge with bicep curl
Facing cable machine step back with one leg, curl and return to start. Switch legs.
Single leg chest press
Face away from the machine, balance on one leg, keep core tight and with palms facing floor bring together in front of you. Switch legs on the next set.
Squat with shoulder press
Face away from the machine, squat, do shoulder press then release.
Torso rotations
Stand to the side of the machine and hold cable in front of you at chest level. Keep hips and shoulders aligned and rotate slightly to one side then return to starting position. Complete one side then switch.
Squat with rows
Facing the machine start with cables on the floor. Squat and pull cable up by side with palms facing in, then release together.
Single leg lat pull down
Facing the machine with cables at the top stand on one leg for balance, perform lat pull down. With legs on the next set.


Treadmill workouts:

Time
Speed
Incline
0-5
6.5
1
5-6min
4
5
6-7min
6.5
5
7-8min
3.5
6
8-9min
6.3
6
9-10min
3.5
7
10-11min
6.1
7
11-12min
3.5
8
12-13min
5.9
8
13-14min
3
9
14-15min
5.7
9
15-16min
3
10
16-17min
5.5
10
17-18min
3
11
18-19min
5.3
11
19-20min
3
12
20-21min
5.1
12
21-22min
3
13
22-23min
4.9
13
23-24min
3
14
24-25min
4.7
14
25-26min
3
15
26-27min
4.5
15
27-30min
3.5
5



Time
Speed
0-2min
4
2-7min
6
7-11min
6.5
11-14min
7
14-16min
7.5
16-17min
8
17-22min
6
22-26min
6.5
26-29min
7
29-31min
7.5
31-32min
8
32-35min
4
35-40min
6
40-44min
6.5
44-47min
7
47-49min
7.5
49-50min
8
50-55min
3.5



Time
Speed
1-3min
4
3-4:30
6.5
4:30-5
7
5-6:30
6.5
6:30-7
7.5
7-8:30
6.5
8:30-9
8
9-10:30
6.5
10:30-11
8.5
11-12:30
6.5
12:30-13
9
13-14:30
6.5
14:30-15
9.5
15-27
repeat 3-15min
27-30min
4



Warm up
5 minutes - walk/slow jog at 3.5 MPH, at a 7% incline.
One mile
Run at 6.0 MPH, at a 1% incline.
Rest Set
Slow it down to 5.0 MPH and run for 3 minutes.
Work Set
Speed up to 6.8 MPH for 30 seconds.
Rest Set
Go back to 5.0 MPH for 3 minutes.
Rest/Work Sets
Keep repeating the 3 minute/30 seconds intervals until the clock reaches 25 minutes.
One mile
Run at 6.0 MPH for another mile.
Cool down
Slowly jog for 5 minutes at 3.5 MPH at a slight incline (5% to 7%).




(June 12-July 23)
Goal race: 10K

Sun. 6/12
Wounded Warrior Half Marathon
Mon.  6/13
Gym- bike or swim for 90 min

Tue. 6/14
Off
Wed  6/15
Run 4 miles easy (12:49)
Thur. 6/16
Gym- elliptical 45 min, bike 20
*Yoga 60 min
Fri. 6/17
Gym – cardio for 60 min, weights for 30 min, Abs 15 min
Sat. 6/18
Run 4 easy (12:49)
Sun. 6/19
Gym – swim for 30 min, weights for 45 min, Abs 20 min
Mon. 6/20
Run 5 miles easy (12:41)
Yoga 60 min
Tue. 6/21
 Off
Wed 6/22
Off
Thur 6/23
Run 5 miles tempo run (1 mile warm up, 3 at 11:09, 1 mile cool down)
Fri. 6/24
Gym – cardio for 60 min, weights for 30 min, Abs 15 min
Sat. 6/25
Run 6 miles (12:41)
Gym –weights for 45 min, Abs 15 min
Sun. 6/26
Off-
Mon 6/27
Run 4 miles easy (12:41) 5 sets hill repeats
Tue 6/28
Speed work (warm up 1 mile, 3x1600 in 10:26w/800 jogs, 1 mile cool down)
Wed 6/29
off
Thur 6/30
Gym – cardio for 60 min, weights for 30 min, Abs 20 min
Fri 7/1
Gym – cardio for 60 min, weights for 30 min, Abs 15 min
Sat 7/2
8 miles long run (12:41)
Sun. 7/3
Off
Mon 7/4
(morning)
Run 4 miles easy (12:41)
Gym- weights for 30 min, Abs for 20 min

Tue 7/5
Off
Wed 7/6
6 miles tempo run (1 mile warm up, 4 at 11:09, I mile cool down)
Thur 7/7
Gym – swim for 30 min, weights for 45 min, Abs 20 min
Fri 7/8
Gym – cardio for 60 min, weights for 30 min, Abs 15 min
Sat 7/9
10 mile long run (12:41)

Sun 7/10
Gym – cardio for 60 min, weights for 30 min, Abs 15 min
Mon 7/11
Run 3 easy (12:41)
*Yoga 60 min
Tue 7/12
Off
Wed 7/13
Run 4 miles easy (12:41) 5 sets hill repeats
Thur 7/14
Gym – swim for 30 min, weights for 45 min, Abs 20 min
Fri 7/15
Gym – cardio for 60 min, weights for 30 min, Abs 15 min
Sat 7/16
5 miles easy (12:39)
Sun 7/17
Off
Mon 7/18
Run 3 easy (12:34)
*Yoga 60 min
Tue 7/19
Gym – cardio for 60 min, weights for 30 min, Abs 15 min
Wed 7/20
Off
Thur 7/21
Gym – swim for 30 min, weights for 45 min, Abs 20 min
Fri 7/22
Rest
Sat 7/23
Sizzin’ Summer 10K in Arlington


Keep in mind, this is just a plan, things do get moved around and not everything always happens as planned. But I make 6 week plans at a time, generally with a goal race in mind or just a particular goal to achieve. I feel like 6 weeks is a very manageable time frame to work with and it's not too long to plan for and yet long enough to give you something to work towards.

Copy of a Beginning Running Training Plan that I made for my cousin:

Sun. 6/12
 off
Mon.  6/13
7:1 running (7 min run:1 min walk) 4 sets at 12:40 pace
Abs 10 min
Tue. 6/14
Strength train workout #1
20-30 min cardio
Wed  6/15
Off
Thur. 6/16
7:1 running for 4 sets (12:40)
Abs 10 min
Fri. 6/17
Strength train workout #2
20-30 min cardio
Sat. 6/18
6:1 running for 6 sets (12:40)
Sun. 6/19
off
Mon. 6/20
7:1 running for 4 sets (12:40)
Tue. 6/21
 Strength train workout #3
20-30 min cardio
Wed 6/22
Off
Thur 6/23
7:1 running for 5 sets (12:40)
Fri. 6/24
Strength train workout #4
20-30 cardio
Sat. 6/25
6:1 running for 7 sets (12:40)
Sun. 6/26
off
Mon 6/27
7:1 running for 5 sets (12:40)

Tue 6/28
Strength train workout #1 20-30 min cardio
Wed 6/29
Off
Thur 6/30
8:1 running for 4 sets (12:42)
Fri 7/1
Strength train workout #2 20-30 min cardio
Sat 7/2
7:1 running for 6 sets (12:40)
Sun. 7/3
off
Mon 7/4
8:1 running for 4 sets (12:40)
Tue 7/5
Strength train workout #3 20-30 min cardio
Wed 7/6
Off
Thur 7/7
8:1 running for 4 sets (12:40)
Fri 7/8
Strength train workout #4 20-30 min cardio
Sat 7/9
8:1 running for 6 sets (12:42)
Sun 7/10
off
Mon 7/11
9:1 running for 4 sets (12:40)
Tue 7/12
Strength train workout #1 20-30 min cardio
Wed 7/13
Off
Thur 7/14
9:1 running for 4 sets (12:40)
Fri 7/15
Strength train workout #2 20-30 min cardio
Sat 7/16
9:1 running for 6 sets (12:42)
Sun 7/17
off
Mon 7/18
9:1 running for 5 sets (12:40)
Tue 7/19
Strength train workout #3 20-30 min cardio
Wed 7/20
Off
Thur 7/21
9:1 running for 5 sets (12:40)
Fri 7/22
Strength train workout #4 20-30 min cardio
Sat 7/23
10:1 running for 5 sets (12:42)



I also like to make myself different strength training workouts. It's fairly simple to go pick up a few dumbells and "lift" the weights, but I prefer to push myself. A recent goal has been to incorporate more strength training into my routines and I find that personally circuit workouts work best for me. It's a way to increase my heart rate, do something challenging and not get bored doing it. Circuit training allows for a lot of variety and can easily be modified to any training level by adding more cycles or decreasing the number of cycles you do. You can also add more weight or decrease the weight based on where you are at. I usually make 4 different circuit workouts per my 6 week training schedule and cylce through those. Sometimes I keep one circuit that I am seeing results from or mix them up, it's all for the sake of adding variety!

Current Circuit Training Routines:
Workout #1
§  Single leg squats with bicep curl                                       15+ reps each leg
§  Alternating lunge with shoulder press                             30 reps
§  Shoulder fly’s                                                                         15+ reps
§  Pushups                                                                                   15+ reps
§  Plank                                                                                        30+ seconds
§  Bicycle crunches                                                                    30+ reps
*repeat the whole cycle 4 times

Workout #2
§  Total Package                                                                         20 reps
§  Bent Over Rows                                                                      15+ reps
§  Bent Over Kickbacks                                                              15+ reps
§  Dead- lifts to calf-raise                                                        15+ reps
§  Long-arm crunch                                                                   15+ reps
*repeat the whole cycle 4 times

Workout #3 (Power workout!)
§  Gorilla squat jumps                                                                15+ reps
§  Jumping jacks                                                                           15+ reps
§  Side leg lifts                                                                               15+ reps each leg
§  Up-down planks                                                                        20 reps
§  Plank hops                                                                                 15 reps
§  Pulsing crunches                                                                      20 reps
*repeat the whole cycle 4 times

Workout #4
§  Ball Chest Press                                                                         15+ reps
§  Ball Chest Fly’s                                                                           15+ reps
§  Ball superman’s                                                                         15+ reps
§  Torso Twists                                                                                20 reps
§  Plank Mogul                                                                                20 reps
*repeat the whole cycle 4 times