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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 Weeks 1and 2? 

  • This third week is a deload week. A time to allow the body to rest and recover, and to absorb the training from the previous two weeks. 

  • Download / print a blank Weekly Training Planner Template


  • Use this template to build out your training plan for the week.  

  • 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:



  • For the deload week we don't want back-to-back HARD days.

  • Add an extra rest day this week. And no double workout days. This is a week to cut down on HIIT, SIT, and lifting heavy. And to add in more stretching, foam rolling and function strength work. It's a good week to work on technique / drills. Or have more social workouts. If you do SIT, make sure it is a stand alone workout, not tacked on to a strength workout. 

  • 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. 

  • 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 42 / 2022 WORKOUTS:

  CARDIO: Run / Walk


  WORKOUT #       |       DURATION       |        FOCUS        |           INTENSITY        |         SPECIFICS

   Run #9                                  L1 = 30 min.                  Endurance                     EASY-MOD                         Long Steady Distance ...>>>

                                                 L2 = 45 min.          

                                                 L3 = 60 min.+

   Run #10                               15-20 min.                         SIT                                HARD                                Sprint Intervals ...>>>


   Run #11                                L1 = 35 min.                   Tempo                            MOD                                Tempo Run ...>>> 

                                                L2 = 45 min.

                                                L3 = 60 min.



WORKOUT #       |       DURATION       |        FOCUS         |        INTENSITY        |         SPECIFIC

   Bike #11                               L1 = 45 min.                 Tempo                          MOD                                 Tempo Intervals ....>>>

                                                L2 = 60 min.                                                                                            

                                                L3 = 90 min.

   Bike #12                               L1 = 45 min.                  Hi Cad                         EASY-EASY-MOD            High Cadence...>>>

                                                L2 = 60 min.

                                                L3 = 90 min.

   Bike #13                               L1 = 60 min.                   Endurance                  EASY-MOD                     Long Steady Distance Ride...>>>

                                                L2 = 90 min.

                                                L3 = 180 min. +

   Bike #14                              15-20 min.                       SIT                                   HARD                          Sprint Intervals ...>>>

   Bike #15                              60 min.                            Indoor                        MOD-HARD                    Indoor Cycling Workout Video ...>>>


WORKOUT #       |       DURATION       |        FOCUS           |          INTENSITY        |         SPECIFICS

   Swim #7                              30-60 min.                     Technique                        EASY-MOD                        Swim Technique ...>>>


   Swim #8                              30-60 min.                     SIT                                    MOD-HARD                      Sprint Intervals ...>>>


   Swim #9                              30-60 min.                    Technique                       EASY-MOD                         Swim Technique ...>>>      



WORKOUT                   |       DURATION       |        FOCUS                  |          INTENSITY        |         SPECIFICS

   Body Workout #13                          60 min.                     Functional Strength                          MOD                             Video ....>>>

   Body Workout #14                          30 min.                     Mobility: Yoga                                   EASY                              Video ....>>>

   Body Workout #15                          45-60 min.               Functional Strength                          MOD                              Video ....>>>


   Body Workout #16                           20 min.                   Mobility: Foam Rolling                     EASY                              Video ....>>>




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

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