Fitness, Health, Uncategorized

A Fitness Training App Review to Get You Fit This Summer

As I began preparing for the Color Run in early May and my upcoming running portion for a group triatholon, I’ve tried a few smartphone apps to help me prepare. There are so many applications out there to use and a good amount of them are free. It can be overwhelming and time consuming to find the right app for what you need so I have reviewed the ones I’ve used.

Continue reading “A Fitness Training App Review to Get You Fit This Summer”

Fitness, Uncategorized

8 Week Training Program to get you Fit for a 5k Run

As you know, I am training for a 5k with my sister, the running portion of a coed triathlon and for some swimming events. Thankfully, my sister has a gym membership that lets me train with her and my office just gave me a membership to a local community center that has a pool. Now that my needs are met, it’s time to setup a training regimen.

First, I have to identify my…

Goals

These are all competitive sports so it goes that I’ll need to be fast in the events.

  • Run (or at least jog, no walking) a 5k
    • By the way, a 5k is 3.1 miles
    • Deadline: May 7th
  • Run 4.5 miles (I’m also doing a team Triathlon and this is the longest I’ll have ever run competitively. AHHH!!!)
    • Deadline: June 18th
  • Swim 50 yards
  • Swim 100 yards
  • Swim 200 yards
    • Swimming Deadline: June 20th

Now that I have goals set, I can start working on how to meet those goals.

Training Program

5 Mile Run (8K) Training

For the running portion, I’ll continue to do C25K with my sister. The 5k we’ll be doing is May 7th so we have 3 more weeks to prepare. The triathlon I’m doing with my office is June 18th. That means I will have 6 weeks after the 5k to prepare to run 4.5 miles (just short of an 8k) and I’ll need a plan for that. I did some searching to help with training for the longer distance and found a plan on About Health for training for an 8k.

Start with a 5-10 minute warm-up (fast walk or slow jog), run at an easy pace and finish with a 5-10 minute cool-down (slow jog to fast walk to slow walk).

Week 1:
Day 1: Run easy 2 miles (3.2 K)
Day 2: Rest
Day 3: Run easy 1.5 mile (2.4 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 2 miles (3.2 K)
Day 7: Rest or 30 min walk

Week 2:
Day 1: Run easy 2 miles (3.2 K)
Day 2: Rest
Day 3: Run easy 1.5 mile (2.4 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 2.5 miles (4 K)
Day 7: Rest or 30 min walk

Week 3:
Day 1: Run easy 3 miles (5 K)
Day 2: Rest
Day 3: Run easy 2 miles (3.2 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 3 miles (5 K)
Day 7: Rest or 30 min walk

Week 4:
Day 1: Run easy 3.5 miles (5.6 K)
Day 2: Rest
Day 3: Run easy 3 miles (5 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 3.5 miles (5.6 K)
Day 7: Rest or 30 min walk

Week 5:
Day 1: Run easy 4 miles (6.4 K)
Day 2: Rest
Day 3: Run easy 3 miles (5 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 4 miles (6.4 K)
Day 7: Rest or 30 min walk

Week 6:
Day 1: Run easy 4 miles (6.4 K)
Day 2: Rest
Day 3: Run easy 3 miles (5 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 5 miles (7.2 K)
Day 7: Rest or 30 min walk

Week 7:
Day 1: Run easy 4 miles (6.4 K)
Day 2: Rest
Day 3: Run easy 4 miles (6.4 K)
Day 4: 40-45 min cross-training
Day 5: Rest
Day 6: Run easy 5 miles (7.2 K)
Day 7: Rest or 30 min walk

Week 8:
Your 8K (5-miler) is this week! Try to take it a little easier this week, so that you’re well-rested for your race. Good luck!
Day 1: Run 40 min
Day 2: Rest
Day 3: 30 min cross-training
Day 4: Rest
Day 5: Run 30 min
Day 6: Rest
Day 7: Race Day!

This isn't me running. I found it on fotosearch.com. I run in the gym and on an outdoor trail but I didn't have anything of me running.
This isn’t me running. I found it on fotosearch.com. I run in the gym and on an outdoor trail but I didn’t have anything of me running.

200 Meter Swimming Training

I used to swim in high school. Of course, that was several years ago and I don’t remember any of the training. I do remember that I really enjoyed the distance swimming. One of my events was the 500 meter. Well, I’m not doing the 500 meter this go so I have 8 weeks to get swim ready for a 200 meter. That’s pretty doable!

I found this 12-Week Swim Workout Plan on Active.com. That one has 2 workouts in the pool a week. I only have 8 weeks so I’ve modified it to 3 pool workouts per week. By the end of 7 weeks, I should be able to swim 500 meters without needing a rest. It’s not setup as list like the running plan so I did a quick list myself. I’m only putting up to week 9 since that’s all the time I have. Visit their page for the rest of their training plan.

*2 workouts per week. Intensity should change every other workout.

Week 1: 10 x 50 meters w 45 sec rests between

Week 2: 10 x 50 meters w 30 sec rests between

Week 3: 10 x 50 meters w 20 sec rests between

Week 4: 8 x 75 meters w 30 sec rests between

Week 5: 8 x 75 meters w 20 sec rests between

Week 6: 8 x 75 meters w 10 sec rests between

Week 7: 5 x 100 meters w 20 sec rests between

Week 8: 5 x 100 meters w 10 sec rests between

Week 9: Swim 500 meters nonstop

Overall Combined Training Program

Since I only have 8 weeks and I’m doing two types of events, I used the two training plans I listed above and made my own. Here’s what my weeks will look like starting next week (April 25th).

Wish me luck!

8 Week Training Program

Fitness, Uncategorized

Beginning Fitness Training

I haven’t really worked out since I gave birth last January. That’s a long tim. I prefer to be active but finding time (or, lets be honest, making time) has been difficult. I like my sleep and staying up much later after little lady has gone to sleep is nearly impossible and getting up early with coninued interrupted sleep, yeah, that’s nearly impossible too. I’m also the type of person that likes to have a goal and a routine. Well…

This year my office sent a notice that we are joining Corporate Challenge. I’m so excited! I did Corporat Challenge with my company back in high school and had a great time. I also like to be active but need more of an incentive than just my own health, not that my health isn’t enough of a reason. Having a goal and a deadline really helps me.

A few weeks ago my sister asked me to do the Color Run 5k on May 7th with her. That one looks like it will be a lot of fun so I told her I’d do it with her. With all these activities, I need to get trained up! Honestly, we’ve been training since March 8th together. We have 6 more weeks to train. It’s coming fast.

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She has a Planet Fitness membership and gets me in with her for free. She’s doing the Couch-to-5k (c25k) app training and since I’ve been going with her I’ve been follwing c25k too. It kicked my tush last Tuesday but I kicked it back on our thursday workout. We have another workout tonight.

Try as hard as I might, I can’t get to the gym with her all the time for every training session. My husgand and sister bought me Beach Body’s Focus T25 (I’m not an affiliate or a seller. I just really like the program) so I’ve decided to add those to my training routine. I did this program with my sister at the beginning of 2014 and really liked it. Got some great results and turned up pregnant in week 8 of the 10 week program.

Since the workout is literally 25 minutes, it was easy to get up earlier by 35 minutes. Have to get dressed and put the DVD in. It’s by the same coach that created Insanity, Shaun T. I haven’t done the Insanity program but I know some people who did and I’m pretty intinidated by that program. This one seems to be toned down. It’s still a full body workout, can be difficult, but it has layers, as in a modifyer (his term). So if you’re not ready for the full move then you can watch someone that is modifying the move to make it a little easier.

So far, I think our workouts are going well. I think it’s about time to test myself and see if I can run a hile and a half without stopping.