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 getting behind or failing. The training club provides a menu of workouts to pick from when you have time, energy and desire.  

  • What did you learn from last week? How would you like this week to be different? What planning and prepping will help?

  • Workouts don't happen by chance. 

  • Join our FB Training Club Group...>> 

  • 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:

  • To get the workout details, see the final column 'Specifics' and click the ...>>> after the workout 

  • A sample week is towards the bottom of the page. 

     

Guidelines:

  • As with any new program, there is a learning curve. It will take a little time to understand the layout, where to click and to understand some of the acronyms and terminology. We don't want you to be frustrated or overwhelmed. We're here to support you the first few weeks until you get the 'lay of the land'.

  • 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. 

  • If you have a day of physical activity (work, yard work, house chores, etc.), this is still physical activity! Don't wear yourself down by trying to fit in a 'workout' unless you have energy, desire and time. 

  • 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 ...>>>

Definitions:

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

  • 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 44 / 2022 WORKOUTS:

  CARDIO: Run  (Click here for Walking Workouts ...>>>)

 

  WORKOUT #       |       DURATION       |        FOCUS        |           INTENSITY        |         SPECIFICS

   Run #16                                 30-60 min. +                 Endurance                     EASY-MOD                         Long Steady Distance ...>>>

                                             

 

   Run #17                                  30-45 min.                    Hills                                 MOD-HARD                       Hills ...>>> 

                                         

 

   Run #18                                  30-50min.                     Tempo                                 MOD                              Tempo...>>> 

                                             

   Run #19                                  15-20 min.                    SIT                                        HARD                             Sprint Intervals ...>>>

CARDIO: Bike

WORKOUT #       |       DURATION       |        FOCUS         |        INTENSITY        |         SPECIFICS

   Bike #21                              30-60 min.                     Mix Cad                       EASY-MOD                       Mixed Cadence Workout ....>>>       
                          

   Bike #22                              60-90 min.                     Intervals                       MOD-HARD                      Intervals...>>>

   Bike #23                             1hr.- 3hr. +                      Endurance                   EASY-MOD                        Long Steady Distance Ride...>>>       
                       

    Bike #24                            15-20 min.                       SIT                               HARD                                  Sprint Interval Training ....>>>

   Bike #25                                60 min.                          Indoor Video             MOD-HARD                        Indoor Cycling Workout Video ...>>>

CARDIO: Swim

WORKOUT #       |       DURATION       |        FOCUS           |          INTENSITY        |         SPECIFICS

   Swim #13                              30-60 min.                 Technique                          EASY-MOD                        Swim Technique ...>>>

                                           

   Swim #14                              30-60 min.               Long Intervals                       MOD                                 Swim Long Intervals ...>>

                                             

   Swim #15                              30-60 min.                Short Intervals                     MOD-HARD                      Swim Short Intervals ...>>>      

                                             

BODY WORKOUTS:

WORKOUT                   |       DURATION       |        FOCUS                  |          INTENSITY        |         SPECIFICS

   Body Workout #22                       60 min.                    Functional Strength                            MOD                           Video ....>>>

   Body Workout #23                      30 min.                     Mobility: Yoga                                     EASY                           Video ....>>>
 

   Body Workout #24                      30-45 min.                HIIT                                                 MOD-HARD                    HIIT Workout ....>>>

 

   Body Workout #25                      20 min.                     Mobility: Foam Rolling                      EASY                            Video ....>>>

   Body Workout #26                      30-45 min.                Lifting Heavy                                  MOD-HARD                   Lifting Heavy ....>>>

 

   Body Workout #19                      15-20 min.                SIT: Bike Finisher                               HARD                           SIT: Bike ...>>>

 

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

                        

                                             

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

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