Posts Tagged ‘fitness plans’

Setting Up A Workout Schedule

Peter has had some changes to his work schedule, which means I will have a bit less freedom in the workout department. I’m not complaining though. I know I was spoiled before! Now, I just have to revamp things a bit to make sure I still have a training plan that works.

I think setting up a loose workout schedule does wonders in helping people stay on track with activity and fitness goals, so I always make having a plan a priority. Here’s what I consider when setting up my plan:

Key Questions When Setting Up A Workout Schedule

Question One: Are there any parts of my training I have to do on certain days? Sometimes you have certain activities or “training dates” that you can’t change up as freely. Some examples to consider here would include:

  • the optimal day you can fit in your long run
  • the only day that offers your absolute favorite group fitness class
  • a pre-set date with a trainer or friend

Question Two: Are there any days I know are really hard for me to fit in a workout? Some days of the week are busier than others. Some days you may simply find very hard to mentally get motivated for a workout. Those are the days you should shoot to schedule as a rest day.

Question Three: What time of day works best for me? Early morning? After work? Mid-morning? Late night? On your lunch break? During naptime? What time will you be able to consistently fit in activity?

Question Four: What options will fit my goals and my schedule the best? Find the options that will help you achieve your goals, but keep the time commitment and exercise selections realistic. That might mean putting less emphasis on certain parts of your training at times.

Question Five: Are there any options that will make it easier to stick with your plan? A favorite class? An at-home workout?

Here’s where this all left me -

MONDAY Full Body Weights + Spin Class in the afternoon
TUESDAY Mid-Week Longer Run (5-6 miles) in the afternoon
WEDNESDAY Cardio DVD at home in the afternoon
THURSDAY Treadmill Run in the morning + Weights DVD in the afternoon
FRIDAY Off (or possibly trying yoga/stretch class at the gym)
SATURDAY Long Run in the morning
SUNDAY Off (or make-up day or recovery run if feeling it)
  • Schedule-wise, I have to do long runs on Saturdays. That also means I need to rest or keep things light on Fridays in preparation for my run.
  • I have come to realize that I have a very hard time working out on Sundays because mentally I view it as a “family day” and a “relaxing day”.
  • I die at the thought of regular early morning workouts, so I’ll be hitting up the gym or pavement at 5 pm most days.
  • Training for two half marathons means running is my main focus. Strength training will have to go to 2 workouts a week, instead of 3.
  • To not take as much afternoon time from my family, I will need to use more at-home options to make the most effective use of my time.

So with a little careful thought, a solid plan can happen to help you stay on track. Personally, plans make a huge difference in my consistency and focus. I definitely suggest giving one a try if you don’t have one…or if your current one isn’t keeping you motivated. I’ll have to fill you in on my workout later tonight. I have a feeling it will be a goodie!

Do you have a workout schedule? What things do you focus on when making one? Do you have a day you really struggle with working out?

Posted by Tina on October 10th, 2011 40 Comments

Two-A-Days

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!

IMGP9916

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?

Posted by Tina on June 28th, 2011 70 Comments

 

 
Catch Up With Recent Posts

Announcement Time

Posted: November 23, 2011 at 7:47 am

Well, I have had a whirlwind of a few weeks over here. I missed all of you so much! I can’t express enough gratitude for your patience while I got some important things sorted out. Some scary things. Are you ready for the announcement? Here goes! I will no longer be blogging at Faith Fitness [...]

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Self-Love Reflection: The Road Not Taken

Posted: November 20, 2011 at 11:47 am

Hello FFF readers! Nice to meet ya! My name is Carissa and my husband and I blog at Fit2Flex.  Well, I blog…he consults! We are both certified personal trainers with a passion for healthy, active living and clean eating.  I am also studying to become a registered dietitian, a race announcer, and a runner.  Stop [...]

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Healthier Eating For Kids

Posted: November 19, 2011 at 10:56 am

Thanks to Plum Organics for sponsoring my post about tips for baby feeding magic. What if you let baby choose what’s for dinner? Check out their cute "Quest for Yum!" video and see what happens! As parents, we want the best for our children. We help them to feel loved. We strive to teach them [...]

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Announcement

Posted: November 17, 2011 at 3:36 pm

Hey, everyone! I wanted to pop in and say I am working on some new and exciting changes.  As a result,I may not be posting as much during the coming week.  Please stay tuned for the big announcement! Love you all! And still feel free to find me on Twitter and Facebook for the time [...]

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Where The Change Happens

Posted: November 16, 2011 at 7:54 am

It’s kind of funny. I become a certified personal trainer and the first workouts I turn to this week come from someone else. The book came in for me at the library last week and, after flipping through it, I couldn’t wait to give the circuits a go. Making The Cut includes a lot of [...]

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From Beginning To End

Posted: November 15, 2011 at 11:53 am

Good morning! First off, thanks for the many congrats yesterday. Love you all bunches for the tons of support you have given me in so many things this year. I hope I can return a little bit of that love through this here blog as well. So yesterday I had my first parent-teacher “conference” for [...]

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