#TrainingPlan
I wish I knew this sooner. đ
I spent years believing that longer workouts = better results.
But once I started focusing on strength training, progressive overload, and actually following a plan, I realized I didnât need 2 hours at the gym to change my body.
I needed the RIGHT 30 minutes. Consistently.
Less time. More intention. Better results. đȘđŒ
If youâre a busy woman who doesnât want fitness to take over her life, this is your sign to stop making it harder than it needs to be.
30 minutes. At home. Done better!
Comment â30â if youâre ready to stop spending hours working out and finally make your time countâ°đȘ
#30minuteworkout #homeworkouts #trainingplan
LĂ€ufst du im FrĂŒhjahr auch einen Halbmarathon oder Marathon?
Ich nehme dich ab heute mit und zeige dir jeden Tag was in meinem Trainingplan, den mir Coach @philippseipp erstellt, auf dem Weg zu meinem FrĂŒhjahrsmarsthon so alles passiert.
Nachdem wir in den letzten Wochen vor allem an der Grundlage gearbeitet haben, habe ich am vergangenen Freitag eine Leistungsdiagnostik gemacht, damit mein Trainings noch besser gesteuert werden kann. Bis Ende Januar sind wir noch in der Entwickelungsphase, dann kommt der Hauptblock mit dem Formaufbau. Heute war es tatsÀchlich etwas intensiver, denn es stand eine Einheit mit Tempointervallen im Plan.
Gesamttrainingszeit: 90 Minuten
15 Minuten AufwÀrmen mit 5:45-6:00min/km
Tempointervalle:
2 DurchgÀnge mit
2min-4min-6min mit je 4:30min/km und jeweils 2min dazwischen mit 5:45 Uhr
Dann 1:09 Stunde im GA2 Bereich laufen
#marathon #halbmarathon #frĂŒhjahr #training #coaching
Voici 3 séances simples mais vraiment efficaces pour améliorer ton 10 km.
1. FractionnĂ© court : 10 Ă 12 fois 400 m Ă une allure plus rapide que ton allure 10 km, avec 1 minute de rĂ©cupĂ©ration. Ăa dĂ©veloppe ta vitesse et ta capacitĂ© Ă relancer quand ça pique.
2. FractionnĂ© long : 3 Ă 4 fois 2 km Ă allure 10 km. Câest la sĂ©ance la plus proche de la rĂ©alitĂ© de la course. Tu apprends Ă tenir ton rythme et Ă rester constant quand la fatigue arrive.
3. Sortie tempo : 20 Ă 25 minutes Ă une allure lĂ©gĂšrement plus rapide que ton allure seuil. Ăa renforce ton endurance solide, celle qui te permet de finir fort au lieu de subir les derniers kilomĂštres
Fais lâune de ces 3 sĂ©ances chaque semaine ou en rotation, et ton 10 km va forcĂ©ment descendređ.
PrĂȘt Ă devenir hybride ? Ecris âHYBRIDEâ en commentaire et je tâenvoie le protocole.
#RunningTips #10kmTraining #RunningLife #Fractionné #RunFaster #ProgressionRunning #TrainingPlan #CourseAPied #RunnerMindset #PerformanceRunning #HealthyLifestyle #RunningCommunity
Comment START if you want in on my new training program + nutrition guide to get shredded before summer âïž
#trainingplan #bodytransformations #leanmuscles
WHAT EVER HAS BUILT THE TISSUE WILL RETAIN IT.
Of course maintaining strength youve built in a calorie surplus will be difficult when youâve been in a deficit for a while. But itâs not impossible to do.
If you tell yourself youâre going to get weaker because youâre on less food 100% it will happen.
Things I like to do to combat this is take extra rest between sets Iâm talking minimum 1 minute sometimes 2 minutes on top of your usual rest time.
I also start to up the amount of stim I use not the healthiest way to go about it but itâs only for a period of time.
If you need help with training and going to taking your physique to the next level drop me a DM or click the link in my bio đ
#training #onlinecoaching #physiquegoals #physiquedevelopment #trainingplan
POUZE 3 BÄHY, KTERĂ POTĆEBUJEĆ !đââïžđš
1. EASY RUN - 5 - 7km s nĂzkĂœm ĂșsilĂm
2. INTERVALY - 400m rychle, 200m vĂœklus nÄkolikrĂĄt dokola
3. LONG RUN - 8km +
âą EASY RUN
- PohodovĂœ bÄh, u kterĂ©ho by jsi mÄl/a bĂœt schopnĂœ bavit se s kamarĂĄdem.
- pro rozvoj vytrvalosti a regenerace
âą INTERVALY
- pro zvĂœĆĄenĂ VO2max, zlepĆĄenĂ rychlosti a schopnost udrĆŸet vyĆĄĆĄĂ tempo
âą LONG RUN
- rozvĂjĂ aerobnĂ kapacitu a zvyĆĄuje efektivitu vyuĆŸĂvĂĄnĂ energie
KaĆŸdĂœm tĂœdnem mĆŻĆŸeĆĄ navyĆĄovat jak vzdĂĄlenosti, tak takĂ© ĂșsilĂ na trĂ©ninku, aby sis zabÄhl PR jeĆĄtÄ letos!đšâĄïž
#run #running #training #trainingplan #tips #easyrun #longrun #czechrun #runners
best core workouts on team enduređ„comment CORE
and Iâll send you the first week of Stronger to the Core, our new 2 week series to tighten your midsectionđ„
#standingabs #deepcore #strongertothecore #trainingplan
Mini Series: Frequently Asked Questions:
Question of the week.
James asks: How many runs per week do I actually need to improve?
As part of my training plans which are available through @sprintcrowd Iâve committed to recording and sharing the answers to 52 frequently asked questions. Iâll take one questions per week and answer it as best I can. Iâll caveat all my answers by saying training is different for everyone, so listen to your body. Iâve run nearly 100,000 miles in my life, and so I hope that these few snippets of advice will be helpful.
Get your questions in - DM
Donât forget marathon training plans are available in my bio, and a free virtual run club takes place with me and two other brilliant coaches (Lisa and Rubin), every Thursday evening from 18:00 UK.
#Sprintcrowd #trainingadvice #firstmarathon #trainingplan #runcoach
Start building habits! Download our free homeworkout or gymworkout trainingplan from our website.
Our iron&ultra Viking Patryk will give you enough tips and tricks to become a better you.
#trainingplan #homeworkout #gymworkout #free #Strongviking
PULL DAY đȘđŸ
For most rows I try to think of pulling elbows past rib cage. Of course you can go off feel but to really get on top of your back exercises you need to record training.
I know not everyone wants to go in the gym with a tripod but you could be one of those people I describe here basically doing half reps and missing out on alot of potential gains.
#pullday #onlinecoaching #weeklycheckin #nutritionplan #trainingplan
Think you need a full gym to get a real workout? HIIT calisthenics will change your mind đ
Itâs great for beginners, busy professionals, and anyone who wants quick workouts that still build strength and endurance.
Get the HIIT calisthenics plan âïž link in bio
#calisthenics #hiit #trainingplan
I loooove a clean workout plan. Laid out nicely for the month. Itâs so perfect and structured. Everything my Type A personality could want! Haha
BUTâŠ
That ish is out the window now with a baby đ€Ł I just want a DOABLE routine!
It doesnât mean Iâm settling for less, or lowering my standards, Iâm just being more mindful and realistic with what I can balance as a busy mom and an entrepreneur. All of that comes with compromises, and I had to figure out what to do to keep my health and fitness priorities in line.
This is what Iâve found has worked best for me recently with training:
Some days, between naptime and meetings, itâs a 15-minute HIIT session. Quick. Focused. Efficient. Done.
On long, draining days? I choose mobility. A reset flow that refreshes my energy and still lets me say, âI showed up.â
And on days after a good nightâs rest when I can wake up early and get quiet time to myself⊠I love a good 30-minute strength session.
Every week still includes strength, functional training, and mobility. The foundation stays the same â the order and time dedicated is what flexes.
Remember, consistency isnât about following the perfect plan. Itâs about following a plan that fits your life.
I win one week at a time. And that compounds. And quite honestly, looking at things one week at a time is all I can balance because if thereâs one thing I know, itâs that my schedule is going to change lolâŠso itâs the best way to set myself up for success.
If youâre craving structure that bends with you â not against you â thatâs exactly how I coach inside the MWM app.
You can experience the full schedule, coaching, and community for 7 days and see whatâs possible when your fitness actually fits your life. Comment DOABLE and Iâll send you the link!đȘđœ
#movewithmaricris #latrainer #onlinefitness #trainingplan #homeworkoutsforwomen
