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Breakaway Training  CLUB

A   T r a i n i n g   &   W e l l n e s s   c o m m u n i t y   f o r   W o m e n   4 0 +

Where to start:

  • There is no failing, only learning. 

  • What did you learn from Week 1? How would you like this second week to be different?

  • Download / print a blank Weekly Training Planner Template


  • Use this template to build out your training plan for the week.  Workouts rarely happen by chance. It takes planning and prepping.  

  • Decide what days you will workout, and then decide:

  • What type of cardio workouts you will do (run, ride, swim, or walk)

  • How many days of cardio you will do, and

  • How many body workouts (HIIT, Functional Strength, Lifting Heavy and mobility) you will do. 

  • Use the workouts below to build your training plan for the week. Here are some guidelines:



  • It's OK to have two days of back-to-back HARD days (for example: harder cardio workout and HIIT or Strength workout). Make day 3 an EASY day (for example: rest or mobility work). 

  • We recommend doing HIIT (High Intensity Interval Training), SIT (Sprint Interval Training), and LSD (Long Steady Distance) each just once a week due to the stress on our body. 

  • We like to have at least one day a week of complete rest. 

  • Find a time to sit down to plan your week. It helps if you do this the same day / time each week to build a habit. Your workouts don't have to look the same every week (for example: strength always on a Monday). Arrange your workouts around your work-life schedule. 

  • If you need accountability: you can always use the FB group to share upcoming workouts and get inspiration, but also use the the Weekly Training Planner to set the time of your workout and what prep you'll need to do. Set yourself up for success.  

  • Cardio: Start with workout #1 (Run #1, Swim #1 or Bike #1).  If you do a second cardio within the same week then do workout #2. etc. This will endure you get the right mix of cardio workouts in a given 3-week cycle. 

  • If you did one cardio workout the previous week, let's say it was a tempo workout, make sure your cardio this week is something different. 

  • Warm-Ups & Cool Downs: Don't skimp on preparing your body for the workout. If you have a favorite warm-up that works for your body, go for it. If you need some inspiration / ideas, here is a Warm-Up...>>> we like for just about any workout we are about to do, and here is the Cool Down ...>>>


  • Intensity is measured by perceived effort: EASY, MODerate, MOD-HARD, and HARD.

  • For run/walk and cycling workouts there are 3 levels. Level 1 workouts are shorter duration. Level 3 workouts longer duration. Decide what level you are currently at: Level 1 (L1), Level 2 (L2) or Level 3 (L3). 

  • RI = Rest Interval

  • SIT = Sprint Interval Training. These are bike or run finishers to do after a functional strength workout or lifting heavy workout if you have time, energy and desire. These are great to do if you have a busy week and have to drop one of your normal run or bike workouts. You can adapt these run / bike workout finishers to rowing, step machine, etc. 

  • HIIT = High Intensity Interval Training 

  • LSD = Long Steady Distance

Week 41 / 2022 WORKOUTS:

  CARDIO: Run / Walk


  WORKOUT #       |       DURATION       |        FOCUS        |           INTENSITY        |         SPECIFICS

   Run #5                                  L1 = 30 min.                  Endurance                     EASY-MOD                         Long Steady Distance ...>>>

                                                 L2 = 45 min.          

                                                 L3 = 60 min.+


   Run #6                                  L1 = 30 min.                   Hill Repeats                    MOD-HARD                     Hill Repeats...>>> 

                                                 L2 = 40 min.

                                                 L3 = 50 min.

   Run #7                                  L1 = 35 min.                   Tempo                            MOD                                Tempo Run ...>>> 

                                                 L2 = 45 min.

                                                 L3 = 60 min.

   Run #8                                  20-30 min                      Sprint Intervals                HARD                               SIT ...>>>


WORKOUT #       |       DURATION       |        FOCUS         |        INTENSITY        |         SPECIFICS

   Bike #6                                 L1 = 45 min.          Mixed Cadence                EASY-MOD                         Mix Cad ....>>>

                                                L2 = 60 min.                                                                                            

                                                L3 = 90 min.

   Bike #7                                L1 = 45-60 min.              Intervals                     MOD-HARD                       Intervals...>>>

                                                L2 = 60-90 min.

                                                L3 = 90 min.

   Bike #8                                 L1 = 60 min.                  Endurance                  EASY-MOD                       Long Steady Distance Ride...>>>

                                                L2 = 90 min.

                                                L3 = 180 min. +

    Bike #19                               20-30 min.                     Sprint Intervals          HARD                                 SIT ...>>>

    Bike #10                                60 min.                         Indoor                      MOD-HARD                        Indoor Cycling Workout Video ...>>>


WORKOUT #       |       DURATION       |        FOCUS           |          INTENSITY        |         SPECIFICS

   Swim #4                              30-60 min.                     Technique                        EASY-MOD                       Swim Technique ...>>>


   Swim #5                              30-60 min.                      Long Intervals                MOD                                 Swim Long Intervals ...>>>


   Swim #6                              30-60 min.                     Short Intervals               MOD-HARD                      Swim Short Intervals ...>>>      



WORKOUT                   |       DURATION       |        FOCUS                  |          INTENSITY        |         SPECIFICS

   Body Workout #8                          60 min.                     Functional Strength                          MOD                           Video ....>>>

   Body Workout #9                          30 min.                     Mobility: Yoga                                    EASY                           Video ....>>>

   Body Workout #10                        30-45 min.               HIIT                                               MOD-HARD                     HIIT Workout ....>>>


   Body Workout #11                        20 min.                    Mobility: Foam Rolling                    EASY                             Video ....>>>


   Body Workout #12                        30-45 min.               Lifting Heavy                               MOD-HARD                     Lifting Heavy Workout ....>>>


   Body Workout #9                          15-20 min.               SIT: Bike Finisher                              HARD                           SIT: Bike ...>>>                     


   Body Workout # 8                         15-20 min.               SIT: Run Finisher                               HARD                           SIT: Run ...>>>



......................S A M P L E     W E E K.......................

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