Fall into F.I.T. 5k Training Plan

Fall is the perfect time to take up running. I love the brisk mornings, changing leaf colors, and warming up with a latte afterwords. I designed this 10 week couch to 5k training plan for beginners and those brand new to running. If you’re a more experienced runner and looking to PR at your next race, I’ll be sure to include some useful tips for you at the end of the post, or send me a message. I can personalize a plan just for you for less than the cost of a new running tank.

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Train Thursday – HIIT

Hi! I’m swapping out Workout Wednesday for Train Thursday (or Tuesday depending on the week). Why you ask? I’m an athlete and athletes train. Guess what? You’re also an athlete, and I’m asking you to switch your point of view from ‘working’ to training. Whether your training to chase a new half marathon pr, training for a triathlon or training to be a new mom, you get the privilege of doing this. So why call it work when you could be training?!

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Workout Wednesday – Speed Workout

Are you training for a late summer or fall 5k, 10k or half marathon? Speed workouts are so important for runners of all abilities, whether you are aiming for a PR or running your first race. Speed work helps muscles learn to tolerate the build-up of lactic acid, recover quicker from hard workouts and improve endurance capabilities. If you are new to speed work be sure to follow the warm-up and cool down guidelines below, go at your own pace, rest for the entire recovery period and shorten the intervals to your needs. Speed workouts can be incorporated 1-2 times per week, however if you are dealing with any injury or pain it’s best to avoid speed work until you’re completely healed.

people doing marathon

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Workout Wednesday – Swimming

One of my favorite things to do is swim, and summer is the perfect time to soak up some vitamin D, cool off and get some laps in. Swimming is low impact, improves aerobic capacity and it’s great cross training. You’ll need a swim cap, a pair of goggles (roka is my favorite brand), water resistant sunscreen (Zealios is great) and a pool (a lake, river or swim friendly beach works too).

Warm up with 20 jumping jacks, plus some large and small arm circles. Get in the water and slowly dog paddle, breast stroke, free style or walk your way down the length of the pool a few times. You can count laps with a watch, I love my Garmin 735, but pennies, marbles, or even small rocks work as well. I wrote this set for a 25 meter long pool, not to worry if your pool is 25 yards long, you’ll still get in a great workout. Swimming in a 50 meter long pool? Just cut the number of sets in half.

abstract aqua blue clean

Photo by Pixabay on Pexels.com

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Workout Wednesday – Mini Bands

Summer can be full of adventures and travel for most people. Whether you’re jetting across the world, camping or stay-cationing it can be difficult to find the time to workout, let alone wanting to lug your weights or yoga mat around. Mini bands are my favorite travel friendly workout gear. They are small enough to fit any adventure near or far, and give you a little added resistance for body weight exercises.

two women planking at the seashore

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Workout Wednesday

Hello! Today’s workout is a HIIT (high intensity interval training) workout that requires NO equipment and can be done anytime, anywhere! These are my favorite types of workouts as you aren’t limited by lack of equipment. I do my best to give you workouts that can be done anytime and anywhere with little or no equipment. If you have a set of dumbbells on hand, you can definitely add them to the squats, lunges or even burpees but they are not required. A mat or towel is helpful, and a timing app like GymBoss is great!  Read More


f-AB-ruary Challenge

Hello! How many of you had the chance to see the super moon the last two nights? I woke up super early on Wednesday morning and caught the blood moon and the eclipse, plus a fantastic sunrise from the top of Mt. Tamalpais. After that I headed out for a quick trail run and then grabbed coffee from my favorite shop, Equator. Click through after the photos for this months challenge.

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January Total Body Toner

I won’t lie December’s challenge was HARD. Holding a plank with proper form for over 3 minutes just wasn’t happening for me, so I’ll admit I stopped at 3 minutes. I’d much rather you did less of something with proper form then did something poorly for the full time. Don’t sweat it if you fell behind or gave up altogether, it happens. The holidays are always packed full of commitments, but January is a fresh month and a great place to start something new!  My arms are looking really toned after all these pushups, I can hardly believe I did 60 pushups this morning! Who else made it all the way through the challenge?

 

 

 

I took a poll on my Facebook and Instagram pages to see what type of challenge you were interested in, and overwhelmingly you voted for a total body challenge. So here it is, your January Total Body Toner challenge.

Adobe Spark-11

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Workout Wednesday 12/20

With just 5 days until Christmas, working out may be the last thing on your mind. However a quick 30 minute workout can sharpen your focus, relieve stress and energize you. This HIIT (high intensity interval training) bike workout will have you in and out of the gym in a flash. Don’t have a bike? You can adjust this and do it on the treadmill or outside, see notes below.  Read More