June Training plan and May Training Plan Review

Heres what I have achieved this month while doing my May Training Plan -

• Increased my longest distance run from 9 miles to 11 miles
• Increased my fastest mile time from 9.03 to 8.30
• Lost 3lbs
• Lost an inch from my waist and maintained measurements on my bust and hips
• Increased my top speeds on the treadmill from 7.2 to 7.5
• Increased my 'hard' intervals from 1.00 to 1.30

I've really enjoyed this months training and feel that I've made some good improvements, especially in my running. Having a Sunday as my rest day has certainly worked out well and I love doing my mixed cardio and strength workouts on a Friday morning. I haven't done loads of yoga, but I have done it when I feel my body has needed it and this has worked out better for me.

As I'm on holiday for a week this month I'm not too concerned about trying to increase my distance on my runs too much. I may try and go for a 12 miler but I'm going to see how my knee holds up over the next few days. To make sure that I don't burn out my legs I'll be focusing on upper body and abs strength training in my gym session but I will be looking at appropriate exercises that will strengthen my legs and knees as well.

So heres my plans for June:

Monday

Gym Cardio Workout 45 – 60 minutes (depending on morning / evening workout) - treadmill, cross trainer, step machine, bike. High intensity intervals - 30 seconds easy, 30 seconds medium, 30 hard, 30 seconds medium, repeat. I'll be using the same resistance / speed levels as last month for the easy and medium intervals but increasing for the hard interval. Continue to increase top speed on treadmill

abs sets - full sit ups 20 reps, crunches 20 reps, side reaches 20 reps, bicycle kicks 20 reps, toe touches 20 reps, plank, (as long as I can hold) x 2 / 3 sets

Tuesday

Strength Training DVD - Jillian Michaels 30 Day Shred - 2 of the levels back to back to make a 40 minute workout

Wednesday

Mid distance run (around 5/6 miles) - alternating between a run at my target pace / speed work and a run with lots of hills

abs sets - full sit ups 20 reps, crunches 20 reps, side reaches 20 reps, bicycle kicks 20 reps, toe touches 20 reps, plank, (as long as I can hold) x 2 / 3 sets

Thursday

Strength Training DVD - Jillian Michaels 30 Day Shred - 2 of the levels back to back to make a 40 minute workout

Friday

Gym workout - 15 mins cross trainer intervals, 15 mins step machine intervals

30 mins strength: 

Upper body and Abs Supersets (will use weights that really challenge me in the last 4 - 5 reps of an exercise)  -

 

x 3 sets:

bicep curl with a squat - 10 - 12 reps

tricep dips - 15 reps (BW)

sit ups on stablility ball - 20 reps

 

x 3 sets:

Tricep kickbacks - 10 - 12 reps

Chest press on stablility ball - 10 - 12 reps

Leg raises - 15 reps

 

x 3 sets

Shoulder press on stablility ball - 10 - 12 reps

Three point dumbbell row - 10 - 12 reps

Wood chop and reverse wood chop with medicine ball - 10  reps on each side

 

Saturday

 

Long distance run - this month sticking at my 11 miles, perhaps going up to 12 depending upon how I feel.

 

Sunday

 

Rest Day!

 

Anytime 

 

Yoga  

 

Depending on what things I have on with work etc, I might swap round my Monday and Wednesday sessions as well as my rest days when needed.

 

Holiday week

 

I've been thinking about what I may do while I'm on my holidays as I think I'll enjoy myself much more if I do a little bit of exercise while I'm out there so I'm not worrying about putting loads of weight on. I think I will try to get lots of swimming and walking in, as well as doing a few abs exercises and some exercises with body weight to keep me feeling fit!

 

Current stats - 

 

Bust - 37 1/2 inches

Waist - 28 1/2

Hips - 35 1/2

Weight - 9st 11lbs

 

So there we have it! I seem to be doing ok, and really find having a plan and workout schedule helpful, I don't like missing something I've planned so it keeps me on track! Wish me luck x