Posted: June 28, 2011 at 8:00 am

When laying out my workout plan for my half marathon training, I knew the workouts I wanted to include in my training. I needed things I enjoy and that will provide the variety of workouts my body needs for optimal function. I planned to include:

  • the four runs my training plan calls for (two short, one speed/tempo, one long)
  • two to three strength training sessions
  • a cycle class (an absolute must since I love them)
  • 1-2 cross training elliptical or DVD workouts if time/my body allows
  • additional stretching, foam rolling, etc added in after workouts.

I typically shoot for around an hour workout six days per week, with one full day of rest. I knew I could make that work, but did have a slight challenge. When to fit in cycle? Remember – it is a MUST for me!

Knowing Makenzie starts preschool mid-August, I wanted to get a routine established now that will coincide with that schedule change. I don’t want to get in a training groove only to have to rearrange it all six weeks later. I started laying out my plan by spacing out my runs adequately. I didn’t want to end up with three runs back to back or my speed work and long runs too close together. Then, I looked at the class schedule for my gym. The only cycle classes I could attend that wouldn’t interfere with my running and personal schedule were either Mondays at 5;30 am or 5:30 pm – a day I need to do one of my light runs to spread out my runs adequately.

Soooo….it looks like Mondays have become two-a-days! I end up doing just shy of 1.5 hours of workouts on Monday, but compensate by getting shorter, lighter workouts Thursday and Friday in exchange. My schedule ends up looking something like this -

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM: 45 min Cycle Class

PM: 2-3 mile Easy Run

Weights + 30 min elliptical Speedwork / Tempo Run Weights +
2-3 mile Easy Run
30-45 min DVD Workout Long Run Off

I followed this plan last week and it worked out well. I know my body and one two-a-day a week will certainly be manageable since I’m not adding extra volume overall. I think the toughest adjustment will be running in the afternoon for 20-30 minutes that one day. Sheesh it’s hot out there! Yesterday was my first go at the afternoon summer run. I got in my two miles and poured out 6897098 gallons of sweat. Oh, water, how I love you!


I took on the run with a safety plan of attack. Water. Water. Water. Slow and steady paces. And I would change my plan to hit up the treadmill if it was too unreasonable. At first I thought, “well I could also always do the PM cycle class and run in the morning to avoid the heat”, but that would put me running in the dark by myself. Call me a wuss, but it just doesn’t sit right with me for some reason. Better safe hot than sorry, right? Right!

  • Is there a workout you simply HAVE to include in your weekly rotation?
  • If you’re a runner, do you feel safe going out in the dark?

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70 Comments to “Two-A-Days”
  1. Anna says:

    I absolutely cannot live without pilates! I do it at least twice a week. Oh and I always make time for weight training. I like to mix up my cardio though and am always up for new work out classes. Next week I start interval training!

    • Tina says:

      Interval training is such a fun and effective workout. I’m posting the elliptical intervals I did today on my blog in the morning. 🙂

  2. I don’t feel safe running alone in the dark at all! I will run 10 miles on the treadmill before I run alone in the dark, even though the time drags by so much slower on the treadmill for that long of a run.

    Your workout plan looks awesome!

    I just read about running in the heat in my Running Times magazine and there have been studies that show running in the heat can increase your vo2, kind of like training at elevation does. Cool huh? I try to think of that to make myself feel better about running when it’s miserably hot.

  3. You are a machine 🙂

    I do feel safe in the dark, although I’m in a pretty populated/busy area. When I run with my pace group it’s pitch black and sometimes a little scary – only because we are running on brick!

    I lived without spin fo r8 weeks during soccer season and it was SO HARD!! I only go once a week, but it really makes my weekends.

  4. I don’t really feel safe running in the dark. I never run at night, but a lot of my long runs were done in the very early morning last year and I hated it! I live in a very safe city, but still… I just didn’t like it!

  5. No way, José (to running in the dark). If it’s not light outside, you’ll find me on the nearest treadmill. (Or, much more likely, in the nearest chair/bed haha. I’m not much of an extreme hour exerciser. 7:30 on either end of the day is about my limit.

  6. Awesome workout plan!

    I don’t love running in the dark – if I had a large dog (one day!) I think I’d feel better but living in a city, I don’t know, it creeps me out a little! (I’m also paranoid!)

    I HAVE to have some type of cross training in my workouts – I can run 2-3x a week but then I like to add in spinning, elliptical, swimming, what have you. The past couple of weeks I’ve started add in Pilates and TRX classes and I’m LOVING them! I think variety really helps!

  7. Don’t run in the dark by yourself! I’ve done it, but I don’t think it’s a good idea. Why unnecessarily increase your chances of something bad happening? You’re right – better hot than sorry! 🙂

  8. Lauren says:

    Great plan with lots of variety! I HAD to have my spinning classes during my half training, so I used to do the same thing – a short run and a spin class the same day. I really miss my spin classes this summer because I did them at my school’s gym.

  9. I love that headband – where did you get it?

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