Posts Tagged ‘training programs’

My friend and fellow pole dance instructor, Yessi, is my first formal running coachee. Yessi is strong from pole dancing, pilates and strengthening workouts but needs more cardio in her routine, she says, in order to lose weight in her stomach and get flat abs. Yessi says she has never been a fan of running.

Starting out, Yessi said she can run about a mile and then is ready to die. I started her on a program of alternating running and walking to build up her endurance and help her body get accustomed to running. We will be doing at least 30 minutes of the program five days a week, with one day of total rest and a day of cross training with pole dancing. Yessi’s goal is to lose weight in her stomach and get flat abs, and we will be doing core strengthening exercises as well as running to burn calories and build lean muscle mass.

Here is our first day’s workout:

  • 5-minute walk to warm up
  • 5-minutes of running at an average pace of 12:15-min miles
  • 5-minute recovery walk
  • 5-minutes of running at 11:45 pace
  • 5-minute recovery walk
  • 5-minutes of running at 10:35 pace
  • 5-minute recovery walk
  • 5-minutes of running at 10:10 pace
  • Cooldown walk
Total time working out: 42 minutes
Total running time: 20 minutes
Trail: Creve Coeur Lake loop
Conditions: Sunny, 60 degrees, slight wind
Yessi: Said she felt winded at a few points but she did well by increasing her pace naturally once she was fully warmed up. She voluntarily did an extra 5-minutes running to get done with the trail loop faster. Her negative splits and enthusiasm are indicators of many great workouts to come.
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