My Lazy Girl Training Program

I often get asked about my training schedule, with many people assuming I work out every day. I don’t – nor do I think it’s necessary – and I thought today was as good a day as any to let you step a little further into my own lazy girl world by sharing my training program with you.

 Let me begin by saying that my program is fairly fluid, but generally I work out 3 to 4 days per week with a blend of cardio, strength, HIIT, power and speed training. There are a couple of non-negotiables – one long run (minimum 10km) and two high intensity circuits. At the moment the rest of my training is focused on shorter runs, mainly because this is what time/safety allows during the darker winter months, but conveniently it also works in quite well with my preparation for the City2Surf – which is less than three weeks away!

OK so now you know the thought process behind the plan, let introduce you to the plan itself! This is my actual workout schedule from last week:

Monday – 35-minute high intensity full body circuit (lunch) + 4km moderate run (evening)
Tuesday – REST
Wednesday – 10km hard run
Thursday – REST
Friday – 45-minute high intensity full body circuit (lunch) + 4km moderate run (evening)
Saturday – 30-minute easy run (catching up with a friend)
Sunday – 6.5km moderate run

I was pretty happy with how this week looked, and how I felt at the end of it. Mind you, my feelings of wellbeing were helped in no small part by my amazing physio, who needled most of the sore bits right out of me on Saturday.

The one main amendment I would make (and I’ve been saying this for months now) is the addition of some yoga. I’ve heard amazing things about Flow Athletic in Paddington, but I just haven’t had a chance to check it out yet. I tend to live me life with constantly tight muscles and restricted movement, and this is something I really would like to change.

The other thing to keep in mind when looking at the above is that this is planned exercise only. I also like to include as much incidental exercise as possible each week. For me, this usually means 30-60mins of dog walking Monday to Friday, and double that on weekends.

While my training program is not perfect (and I’m certainly not holding it up as a benchmark that you should measure yourself against), it’s enough to keep me fit, strong, healthy and happy. And most importantly, it sets achievable goals – after all, I see no need to set myself up for failure. Feel free to drop me a line if you’ve got any questions/comments, and have a fabulous Wednesday!

Jess x