Run a 5K Faster - Using Beachbody On Demand

5K Training Plan using Beachbody on Demand

This 6 Week Training Plan is primarily for runners who have already ran a 5K and is interested in setting a PR (personal record). With this running plan, which includes some speed work and strength training (using Beachbody on Demand Fitness), you will soon be on your way to setting personal records!

Don't have Beachbody on Demand? Get the FREE Trial Below!

WEEK 1

Day 1 - P90X X Stretch or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 5-10 min tempo run, 5 minute cool down)
Day 3 - Easy Run (20-25 min)
Day 4 - Rest Day or (P90X Yoga, X2 Yoga, X3 Yoga)
Day 5 - Fast Intervals (5 min warm up, run 4X 400 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch + P90X One on One Killer Abs Workout
Day 7 - Easy Run (20-25 min)

WEEK 2

Day 1 - P90X X Stretch or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 10-15 min tempo run, 5 minute cool down)
Day 3 - Easy Run (30 min)
Day 4 - P90X Plyometrics or X2 Plyocide or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 3X 800 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 10-15 min. tempo run, 5 minute cool down)

WEEK 3

Day 1 - P90X X Stretch or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 10-20 min tempo run, 5 minute cool down)
Day 3 - Easy Run (30-40 min)
Day 4 - P90X Plyometrics or X2 Plyocide or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 5X 800 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 10-20 min tempo run, 5 minute cool down)

Check out this SPRINT and DISTANCE INTERVAL WORKOUT

WEEK 4

Day 1 - P90X3 Yoga or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 15-20 min tempo run, 5 minute cool down)
Day 3 - Easy Run (35-45 min)
Day 4 - P90X Plyometrics or X2 Plyocide or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 8X 800 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 15-20 min tempo run, 5 minute cool down)

WEEK 5

Day 1 - P90X3 Yoga or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 20-25 min tempo run, 5 minute cool down)
Day 3 - Easy Run (40-50 min)
Day 4 - P90X Plyometrics or X3 Triometrics or Insanity Plyometric Cardio Circuit
Day 5 - Fast Intervals (5 min warm up, run 8X 400 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X3 Yoga
Day 7 - Tempo Run (10 min warm up, 20-25 min tempo run, 5 minute cool down)

Having issues with your nutrition? Try Shakeology risk-free! 

(Sampler Pack - Click Here)

WEEK 6

Day 1 - P90X3 Yoga or P90X2 Recovery and Mobility
Day 2 - Tempo Run (10 min warm up, 15-20 min tempo run, 5 minute cool down)
Day 3 - Easy Run (30-40 min)
Day 4 - P90X Plyometrics or X3 Triometrics
Day 5 - Fast Intervals (5 min warm up, run 10X 200 meters, recover with 2 min jog, 5 min cool down)
Day 6 - Insanity Asylum Relief Stretch or X Stretch
Day 7 - Race Day! =)

**Notes:
Tempo Run - Run about 30-40 seconds slower than your desired 5K race pace.
Easy Run - Run at a slow comfortable recovery pace
Fast - This interval pace should be around 30-60 seconds faster than your planned 5K race pace.

Beachbody on Demand - 30 Day Free Trial <-------------<<
If you do not have Beachbody on Demand (digital fitness library), simply replace the workouts with similar workouts, OR you can get a Beachbody on Demand 30 Day Free Trial by clicking here, cancel anytime! After the Free Trial, it's only $13 per month billed quarterly. With Beachbody on Demand, you will have access to over $2000 worth of Beachbody Fitness Programs with new workouts added monthly! Take your workouts and training to the next level and have your workouts at your finger tips, anytime and anywhere!

Beachbody on Demand Video:

Get Beachbody on Demand Now - Click Here for a Free Trial! 

Related Links:
- Combining Running with P90X


Take it to the next level with the Club and Shakeology Challenge Pack - Free Coaching!
(The Complete Package: Fitness, Nutrition, Support, Rewards)

Justice Jog 5K - Pensacola, FL - April 18, 2015

I participated in the Justice Jog 5K race in downtown Pensacola. The proceeds from the event benefited the AWKO (Aylstock, Witkin, Kreis, Overholtz) Justice Foundation Scholarship Fund for local seniors. It was a fun 3.1 mile course that went through historic downtown Pensacola. There was a 5K race and also a 1 mile fun run. Right after the race, there was a well-organized street party which included free food tastings from local businesses, and a free kids zone for the children.

This was actually my first race to run competitively for over a year now. I have been traveling and filming obstacle course races, and taking a break from competitive running, so participating in a small race was right up my alley, plus it was in my hometown!

Shakeology Samples - Click Here!

(Vegan? Click here!)

I ended up placing 2nd in my age group, and finishing 7th overall out of 300 or so participants. I did not PR, but I was happy with my time being that I haven't ran a race in a long time. I really owe it to a couple things that have kept me on point with my health and fitness, and that is doing a lot of trail running, P90X workouts, and clean eating along with drinking Shakeology. Most people would fall of the wagon after not competing for over a year, and although I am not at my peak performance level, I have managed to keep a steady level of overall fitness.

Top Finisher Results - Justice Jog 5K 

I had a great time and even met some new friends who I might say are great athletes. I was happy to be able to still be able to run with the young guns as I am approaching the 45 year mark =). But age is just a number right!

Combining Running with P90X - Click here!

Anyways, I look forward to participating in more competitive obstacle course racing and running events by the end of the year, until then, I plan to continue maintaining my fitness, coaching people through their journey, and growing the sport of obstacle course racing through my race and adventure  travel excursions.

Stay active my friends, and if you need some motivation, tips, or a Free Coach to help assist you with some goals, please don't hesitate to contact me, looking forward to your success!



Get access to over $2000 of Beachbody Fitness plus Shakeology for only $140!

Sprint and Distance Running Interval Workout

Sprint and Distance Running Interval Workouts

I'm always researching ways to improve my speed and distance with running. Being an OCR athlete, it is always good to change up your workouts, and find out what other athletes are doing. Just as a reminder though, just because it works for someone else, doesn't mean it will work for you. It's best to work with a Running Coach to get the best advice according to you.

Sprints with my Father

Here are two simple Sprint and Distance Running Interval Workouts that can help you with gaining more speed. I highly recommend that you do this workout at a track location. I have done this workout plenty of times, and I have to personally tell you that it has worked for me, and I hope that it will work for you.

SPRINT:
- One mile warm up, slow pace
- 10 minutes lower body stretching
- Quarter mile sprint (or 1 lap around track), 60 to 90 second jogs after each sprint: Repeat 5X
- Half mile sprints (or 2 laps around track), 2 to 3 minute jogs after each sprint: Repeat 3X
- One mile cool down, easy pace
- Whole Body stretching

Superfood Shakeology Sampler for Athletes

DISTANCE:
- One mile warm up, slow pace
- 10 minutes lower body stretching
- One mile sprints (or 4 laps around track), 1 to 2 minute jogs after each sprint: Repeat 4X
- Two mile cool down, easy pace
- Whole Body stretching

*Workout provided by the US Navy SEAL Guide to Fitness and Nutrition


Look and train like an Elite Athlete - Take the Asylum Challenge!

HIKING Muddy Mountains Wilderness - Las Vegas

 Hiking Muddy Mountains with the Family - Las Vegas

My family and I spent a day exploring the Muddy Mountains Wilderness - Anniversary Narrows Trail which is almost an hour outside of Las Vegas, NV. I visit Las Vegas about once or twice a year because my brother and his family live here, and it's just an awesome place. When you go beyond the glitz and the glamour of the LV Strip, there are plenty of outdoor activities such as hiking, mountain biking, trail running, skiing, snowboarding (Mt. Charleston), and water skiing! I love it here because of the scenery. I grew up around beaches (trust me, I'm not complaining), but when I travel, I do prefer to visit places which are at higher elevation.

My Nephews showing me what BEASTMODE is all about!

Muddy Mountains Wilderness was absolutely amazing. It's crazy how these mountains and rock formations were actually formed by water over millions of years! Walking through the 600 foot deep slot canyon takes you back in time about 300 million years ago. Even more amazing is that people have lived in and passed through these mountains for thousands of years. They have left behind rock art, artifacts, agave roasting pits, and rock shelters.

Family Day - The Best Thing in the World!

We didn't get a chance to make it up the highest peak which is called Muddy Peak, so I'll have to come back next time. I created a quick 2 minute video from our fun family hike, so feel free to watch it. And as always, stay active my friends!

Hiking Muddy Mountains Wilderness - Las Vegas

Hiking the Banaue Rice Terraces - Philippines

Stay Active - Start a Fitness Journey Today - Free Coaching!

Deck of Cards Workout

Deck of Cards Workout

Believe it or not, there is more to a deck of cards then Poker and Blackjack!

The first time I saw a workout using a deck of cards was when I attended the 2014 Atlanta Spartan Sprint Race in Conyers, GA. Alicia Keys even attended this Spartan Race, check out the video! The mastermind behind this invention called Playout the Game was by elite athlete Eddie Koval, aka Mr. Playout! Playout is an exercise card game that turns body weight exercises (no equipment needed) into fun games and group competitions for all ages and fitness levels. You can get more information on Eddie's Playout Game here. There is also an app for the game as well, pretty cool if you ask me.

As a Beachbody Coach, I am constantly introduced to many workout programs such as P90X, Body Beast and Insanity workouts, and the 21 Day Fix Extreme, which will be coming in February 2015. But every once in awhile I love to change things up and see what's out there. I love the fitness industry, the people, and supporting others who have the same vision as I do, which is to help end the trend of obesity all over the world.

What is the Beachbody Challenge? - Click Here!

So if you do not have Playout the Game, you can also just use a cheap deck of cards. It's quite simple, here's how it works.

DECK OF CARDS WORKOUT:

1. Assign a movement to each suit: (you can change this after each game)
- Diamonds = Push ups
- Spades = Jump Squats
- Clubs = In and Out Abs
- Hearts = Dips

2. Each card that you draw equals a certain number of reps:
- Jokers = 15 Burpees

- King = 13
- Queen = 12
- Jack = 11
- 10 = 10
- 9 = 9 etc.
- Ace = 1

Depending on how long and hard you would like to workout, you can use the whole deck of cards or just half of the deck. 

Incorporate Running with the Deck of Cards Workout:
You can either do sprints, 400 meters, or a mile.
- Sprints: You can do a 25-50 yard sprint. Simply put the deck of cards at each side of the 25/50 yard mark. Sprint to marker, pick a card, do the movement/reps, set the card next to deck face up, then sprint to the next sprint marker. Do this until the deck of cards is complete. Get extreme and do Chute Sprints!
- 400 meters: Run with the card deck. Every 400 meters, pick a card and complete the movement/reps. Do this for a workout length of time such as 30 minutes or 1 hour etc.
- One Miler: You can use either the Sprint or 400 meter concept. Should you use the 400 meter concept, I would set your workout length to at least one hour plus. Of course this depends on your fitness level. Always listen to your body!

*Add a 5-20lb Weight Vest with your One Mile+ Run Deck of Cards Workout if you're a BEAST. 

Group Fitness with the Deck of Cards Workout:
Simply use the Sprint Concept above, but instead of placing the split deck of cards on each side, just keep the deck (or half deck) on one side, which would be opposite of the starting point.

Create 2 teams or more with equal amount of participants in each group. Each group would start at the same time by sprinting to the card deck, picking a card, doing the movement/reps. Upon completing the movement/reps, place the card face up beside the deck, then sprint and tag the next person on your team/group. The group/team who finishes the deck of cards first will be the winners!


Stay active my friends! =)

Meet Singles into Fitness

Take the Beachbody Challenge - I'll Coach you for FREE!