This week I want to get back into running. My plan is still to complete a race every month this year and I have been following a half marathon training plan, but need to be more consistent with it.
My yoga practice has been a bit more regular than my running but I want to aim for 4 yoga classes next week, as I did 3 this week and only 2 the week before.
Now that I am no longer running and doing yoga every day of the week I want to re-introduce weight training into my routine. I was following LDNM training plan as part of my Kilimanjaro training and I really liked it and had great results, so I plan to begin again on Monday. The plan involves short but intense weight training sessions separated into:
2 x legs and glutes sessions a week
1 x chest & shoulders
1 x back and arms
1 x high intensity interval training cardio (HIIT)
1 x low intensity steady state cardio (LISS)
2 x abdominal workouts
1 x upper body and metabolic circuits session
Although this seems like a lot these sessions are quite short. The longest are 45 to 60 minutes long, but the abs, LISS and HIIT workouts are much shorter. As I plan to keep up the running I intend on making the HIIT session my tempo run, and the LISS my recovery run so I can still continue with the half marathon training plan without doing too much extra.
My plan for next week is as follows:
Monday: I am out at work, but have a later start than normal so I would like to get to the gym in the morning to start my week off well. 40 minute slow fasted run (LISS) and abs in the morning. In the evening I will do a yoga class after I pick the boyf up from the airport.
Tuesday: I will be in the office all day so I’m unlikely to be able to do anything in the morning. I will aim to do a legs and glutes workout in the evening maybe yoga too if there is time.
Wednesday: Chest/shoulder & back/arms workouts in the morning. I have a work do in the evening so I won’t manage any more than that.
Thursday: I am teaching on a course so won’t have a chance to do anything until the evening. The plan is to do a 30 minute HIIT session interval training run and abs.
Friday: Legs and glutes in the morning and yoga in the evening.
Saturday: Upper body and metabolic circuits and a yoga class.
Sunday: Long run – maybe the 14Km I was meant to do today (but didn’t!)
That is 4 yoga, 3 runs, and the full LDNM plan. Maybe a bit optimistic, but at least it is something to aim for. I really want to get back into the gym, so even if I make some of these sessions I will be really happy.