Monday, October 24, 2016

My Year-Round Fitness Training Program

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Note: This is my CURRENT on AND off-season workout plan until otherwise posted. Regardless of whether I'm training for a race or not, this is the plan is that works best for me year-round!

Every morning—like clockwork—I begin my day with a workout. I can probably count on two hands the times I have missed a workout in the last three years. It's just something I love and it is not only a way to stay physically fit, but it is mental reset, too. I found a workout routine and groove that worked for me and my ever-changing schedule in March, 2015 and have stuck with something similar ever since—adapting as I go.

Since my normal "current training plan" posts are often lengthy and come with a lot of written details, I thought I'd explain the routine I'm currently following in a video! Watch the video and check out any accompanying links/details below!

Here's a daily breakdown of this workout plan:

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Here are the links for the specific training plans, which I've combined into my one master workout routine:
  • Running/Cardio:
    • Hal Higdon Marathon 3
      • I like this plan (in general) because it's a 3-day per week running plan. I can't run more than that or my knees start to ache and I don't recover as fast. Really though, when I say I "follow" this plan, all I truly follow is the Saturday/Sunday long run distances (if I'm actually training for a race). Otherwise, I just use Sundays as my long-run day with no specific distance.
    • Hal Higdon Half Marathon Advanced
      • I use the Tuesday/Thursday speed and tempo runs from this plan. Targeting speed training in this manner has helped me take my marathon time down to a 3:00:35. SPEED WORK IS ESSENTIAL, whether you're training for a long or short race.
      • In fact, when people in the Air Force reach out for what to do to decrease their PT test time, I direct them toward this method of speed and interval training. It's a game changer, folks.
      • (Also, cardio intervals and repeats are also really good methods to help burn excess body fat!).
  • Strength Training:
    • Mike Matthews Thinner Leaner Stronger
      • I have followed Mike's blog & podcast for about a year and have incorporated his TLS 5-day strength split from his book into my routine (he also has three and four day splits, depending on your preferences). My goal with adding TLS into my plan was not necessarily to get thinner or leaner—it was to get stronger, faster, and to help gain/maintain the muscle that I tend to run off when I get into my heavy marathon training. Needless to say, this program has helped me get my butt and curves back in all the right places.
      • Ladies, lifting heavy weight does not make you bulky! In fact, it leans you out, tones you up, and depending on your eating—can literally help you achieve any body type you desire.
  • HIIT:
    • Kayla Itsines Bikini Body Guides (1.0 and 2.0)
      • I have gone through the entire program (12-weeks of 1.0 and 12-weeks of 2.0) twice for a total of 48-weeks. I do 1.0, then 2.0, begin 1.0 again and then do 2.0 again, cycling through its entirety each time I restart it. I love this program and feel like no other HIIT or high intensity intervals do as much for my body as this does. I burn fat, I trim down, and I get surprisingly stronger and faster by implementing this plan into my schedule. I love that the entire workout is only 28-minutes—it keeps me motivated and is easy to incorporate with the other elements of my master plan.
      • And seriously, I never had abs until I started this. It's not all this program—it's healthy eating, too—but man... the two of them together? Unbeatable.
If you'd like an even more specific breakdown of each of these training plans, check out my last "current workout plan" post where I detail it all to a T!

If you have questions, please don't hesitate to leave them in the comments below. Remember—I'm not a certified personal trainer or dietitian, so I can't give specific advice, but I'm happy to answer questions based on my own personal experience.

As always—Train Hard. Run Fast!

Follow my fitness journey here: Instagram @auniesauce │ Garmin Connect │ myfitnesspal

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