Autumn Winter Training Plan 2019

I took a good two weeks of rest after the half, as I needed it. I did a few hour long runs with Debbie to make sure my legs still worked and to keep me ticking over. I’ve done a few walks, I did 70 miles running in September, and about 20 miles so far this month.

Now I’m ready to get back into training … and I’m looking towards Autumn and Winter to build in strength training as I usually do at this time of the year. Getting back into the gym might be a little sore, but I’ll start with bike tabatas and body weight workouts and build to strength training.

Here’s my goals and progress up to now:

The rest period I’ve had seems to have led to a drop in lean mass (-5lbs) and an increase in body fat (+2.9lbs) for an overall reduction in weight (and an increase in body fat).

Hopefully with regular training and eating well, it’ll flip the other way with a drop in body fat and an increase in lean mass. I don’t really mind what weight I become, as long as that happens.

I’m still on target for 1,000 miles for the year, but if I want to do it i need to get out running regularly again, and aim for about 90-100 miles a month. My training plan adds it all up and I can keep a track of my progress of it with it.

So how will I do it?

Nutrition
I’ll eat usually the same things most days and not eat too much …
– Breakfast will be fruit n fibre (or weetabix) with blueberries and fage yoghurt. (Or eggs / steak at the weekend).
– Lunch will be chicken and rice or pasta and coleslaw or beetroot.
– Snacks SIS protein bar or fage yoghurt and berries. And if I’ve run a lot I’ll have chocolate.
– Dinner will be meat and veg, or fish… or whatever is served up.
– Water / coffee (if I want it).
The main thing is I won’t be greedy and I’ll aim to get a balance with what I eat vs what I do in training.

Training
I’ll run 3-4 times a week (green) and strength train twice (pink). Aiming to rest once a week.

Strength training and running will usually be done first thing in the morning, before breakfast and I’ll have a good breakfast to refuel and recover after it.

I’ll be training for the Jimmy Irvine 10k in the middle of November, and I might start swimming again after that, once a week. We will see.

Mon: Strength (or Run)
Tue: Run
Wed: Strength
Thu: Run
Fri: Run (or Strength or Swim)
Sat: Run
Sun: Rest

Once I settle into some body weight training, I’ll do these strength workouts.

A and B will be super sets, then C will be a timed circuit set.

In the meantime, I’ll start off in the gym by doing:

– Bike tabatas: 2 min warm up, 8x20secs @100rpm:10secs @80rpm, 2 min cool down

– Then 3 rounds of 8 exercises, body weight to start off with.

I might be a bit sore after, but once I’ve built up strength, I’ll move onto the weights.

A good bit of training to get my focus into, after a good couple of rest weeks after the half.

Let’s see what a bit of training and eating well / not being too greedy does. 🙂

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