Heres what I have achieved this month while doing my May Training Plan -

• Increased my longest distance run from 9 miles to 11 miles
• Increased my fastest mile time from 9.03 to 8.30
• Lost 3lbs
• Lost an inch from my waist and maintained measurements on my bust and hips
• Increased my top speeds on the treadmill from 7.2 to 7.5
• Increased my 'hard' intervals from 1.00 to 1.30

I've really enjoyed this months training and feel that I've made some good improvements, especially in my running. Having a Sunday as my rest day has certainly worked out well and I love doing my mixed cardio and strength workouts on a Friday morning. I haven't done loads of yoga, but I have done it when I feel my body has needed it and this has worked out better for me.

As I'm on holiday for a week this month I'm not too concerned about trying to increase my distance on my runs too much. I may try and go for a 12 miler but I'm going to see how my knee holds up over the next few days. To make sure that I don't burn out my legs I'll be focusing on upper body and abs strength training in my gym session but I will be looking at appropriate exercises that will strengthen my legs and knees as well.

So heres my plans for June:

Monday

Gym Cardio Workout 45 – 60 minutes (depending on morning / evening workout) - treadmill, cross trainer, step machine, bike. High intensity intervals - 30 seconds easy, 30 seconds medium, 30 hard, 30 seconds medium, repeat. I'll be using the same resistance / speed levels as last month for the easy and medium intervals but increasing for the hard interval. Continue to increase top speed on treadmill

abs sets - full sit ups 20 reps, crunches 20 reps, side reaches 20 reps, bicycle kicks 20 reps, toe touches 20 reps, plank, (as long as I can hold) x 2 / 3 sets

Tuesday

Strength Training DVD - Jillian Michaels 30 Day Shred - 2 of the levels back to back to make a 40 minute workout

Wednesday

Mid distance run (around 5/6 miles) - alternating between a run at my target pace / speed work and a run with lots of hills

abs sets - full sit ups 20 reps, crunches 20 reps, side reaches 20 reps, bicycle kicks 20 reps, toe touches 20 reps, plank, (as long as I can hold) x 2 / 3 sets

Thursday

Strength Training DVD - Jillian Michaels 30 Day Shred - 2 of the levels back to back to make a 40 minute workout

Friday

Gym workout - 15 mins cross trainer intervals, 15 mins step machine intervals

30 mins strength: 

Upper body and Abs Supersets (will use weights that really challenge me in the last 4 - 5 reps of an exercise)  -

 

x 3 sets:

bicep curl with a squat - 10 - 12 reps

tricep dips - 15 reps (BW)

sit ups on stablility ball - 20 reps

 

x 3 sets:

Tricep kickbacks - 10 - 12 reps

Chest press on stablility ball - 10 - 12 reps

Leg raises - 15 reps

 

x 3 sets

Shoulder press on stablility ball - 10 - 12 reps

Three point dumbbell row - 10 - 12 reps

Wood chop and reverse wood chop with medicine ball - 10  reps on each side

 

Saturday

 

Long distance run - this month sticking at my 11 miles, perhaps going up to 12 depending upon how I feel.

 

Sunday

 

Rest Day!

 

Anytime 

 

Yoga  

 

Depending on what things I have on with work etc, I might swap round my Monday and Wednesday sessions as well as my rest days when needed.

 

Holiday week

 

I've been thinking about what I may do while I'm on my holidays as I think I'll enjoy myself much more if I do a little bit of exercise while I'm out there so I'm not worrying about putting loads of weight on. I think I will try to get lots of swimming and walking in, as well as doing a few abs exercises and some exercises with body weight to keep me feeling fit!

 

Current stats - 

 

Bust - 37 1/2 inches

Waist - 28 1/2

Hips - 35 1/2

Weight - 9st 11lbs

 

So there we have it! I seem to be doing ok, and really find having a plan and workout schedule helpful, I don't like missing something I've planned so it keeps me on track! Wish me luck x 

Heres what I have achieved this month while doing my April Training Plan -

• Signed up for my first ever half marathon! (Great North Run, September 2010)
• Increased my longest distance ran from just under 4 miles to 9 miles
• Increased my fastest mile time from 9.32 to 9.03
• Increased the time I can hold a plank from 30 seconds to 1 min 10 seconds
• Lost 1lb
• Increased my top speed on the treadmill from 6.9 to 7.2mph
• Lost an inch off my hips (my bust and waist has stayed the same)

I also found that my yoga workouts were feeling like a bit of a chore, especially since they were scheduled for a Sunday when I just wanted to chill. I've decided that I will just do yoga as and when I feel like it, and will use set workouts / DVD's or just perform poses depending on what I feel my body needs. In line with this I've also decided to go back to having a Sunday as my rest day rather than a Friday as it just requires far too much motivation for me to work out when I just want to rest, also the hubby has changed his hours at work and should be getting more Sundays off in the future so using a Sunday as my rest day makes more sense.

I have also noticed a small difference in my muscles, my legs are looking better, no doubt due to the running! My abs (although hiding under some fat!) and my arms look more 'toned' as well.

This month I would like to start focusing more on my running in preparation for my half marathon so I'm changing things up a bit, and my goodness I feel ready for a change!

Monday
Gym Cardio Workout 45 – 60 minutes (depending on morning / evening workout) - treadmill, cross trainer, step machine, bike. Same resistance levels as last month but increasing the time in the 'hard' interval so instead of 1 minute medium 1 minute hard, 50 seconds medium and 1.10 minutes hard and gradually increasing this.

Increasing top speed gradually on the treadmill intervals

Abs sets - full sit ups 20 reps, crunches 20 reps, side reaches 20 reps, bicycle kicks 20 reps, v - ups x 10 reps (building up to 20) , plank x 2 - 3 sets

Tuesday
Strength Training DVD - Davina Superbody Workout DVD - Super Sculpt section

Wednesday
Mid distance run (around 5/6 miles?) - alternating between a run at my target pace / speed work and a run with lots of hills

Abs sets - full sit ups 20 reps, crunches 20 reps, side reaches 20 reps, bicycle kicks 20 reps, v - ups x 10 reps (building up to 20), plank x 2 - 3 sets

Thursday
Strength Training DVD - Davina Superbody Workout DVD - Super Sculpt section

Friday
Gym workout - 10 mins cross trainer intervals, 10 mins step machine intervals

40 mins strength:

Superset x 3

• Forward Lunges (with weighted bar) x 20 reps (10 each leg)
• Tricep dips (body weight) x 15 reps 
• Sit ups on stability ball x 20 reps 

Superset x 3

• Deadlifts (with weighted bar) 20 reps
• Bent over rows x 12 reps
• Leg ups using frame x 10 reps

Superset x 3

• Chest press (using machine) x 12 reps
• Lat machine x 12 reps
• Backward Lunges (with weighted bar) x 20 reps

Saturday
Long distance run - this month working up from my current 9 miles to 11 miles

Sunday
Rest Day!

Anytime
Yoga

I've decided that since I've swapped out one of my usual gym workouts during the week for an additional run I would try doing my strength workout at the gym (I need to make the most of that membership fee!) I plan on doing it on a Friday morning so the gym should be nice and quiet meaning I can get on the machines I want and use the only little space there is for free weights without being bothered. I haven't detailed reps or weights yet as I need to wait until I've had a try of everything first. My plan with this additional strength session is to try and use heavier weights and lower reps than in the DVD's to build more muscle.

Depending on what things I have on with work etc, I might swap round my Monday and Wednesday sessions as well (I'm going to do my run tomorrow and make the most of the bank holiday!)

Current stats -

Bust - 37 1/2 inches
Waist - 29 1/2
Hips - 35 1/2
Weight - 10st

So there we have it! I seem to be doing ok, and really find having a plan and workout schedule helpful, I don't like missing something I've planned so it keeps me on track! Wish me luck x