I’m looking at what I plan to do training wise in the first half of 2019 to see what the outcome will be.

I know from experience that when I run regularly it keeps excess weight off, and when I strength train / get into the gym regularly my body changes in a way I like (more lean, less body fat).

So here’s my plan and goals:

Strength + Bike Tabata – Mon, Wed, Fri
Run – Tue, Thu (+ 20-30 min Tabata), Sat
Rest or Recover (or catch up training if rested earlier in the week) – Sun

Mon: Strength + Bike Tabata
Tue: Easy Run
Wed: Strength + Bike Tabata
Thu: Effective Run + Strength/Tabata / Finisher
Fri: Strength
Sat: Long Run (or rest)
Sun: Rest (or Long Run or Strength)

Strength + Tabata Workouts
Tabatas bike 2,4,2,4,2,4,2 = up to 20 mins
Tabatas Strength – 30 mins
Runners Strength – 30 mins

KB 80/20 – 30 mins
HIIT 25s – 25 mins

Full Body Strength – 45 mins
Upper Body Strength – 45 mins
Lower Body Strength – 45 mins

Tabatas will be 8 rounds of 20 seconds all out effort, 10 seconds of recovery… completed to to 3 times with 2 min recoveries, to make up 6, 14 or 20 mins.

All going well, I’ll build my strength sessions up to start off as bike tabatas and lighter / bodyweight strength work, then once a bit stronger I’ll build up to the three full strength sessions a week in the mornings and tabatas when I can do them.

Here’s where I’m starting out:

1 Jan: 139.5lbs / 17.2% body fat
24lbs body fat / 115.5lbs other
79.3% lbm / 110.6lbs lbm
79.5cm waist / 47.3% waist to height ratio
100cm hips

This should help me to achieve my Goals for the first part of 2019:

1 – Three strength sessions a week with the aim of lowering my body fat to 12% by end May. (about -1% a month (increase lbm to 83%.)

2 – Half marathon training to complete 1-2 events in March. (Inverness? Alloa). Three runs a week.

3 – Round up miles each month again (to the nearest 5 or 10).

4 – Find another event to do in May or June.

Simple. Now I just need to get on and do it!

What are your plans and goals for 2019, and how will you achieve them?