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!

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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)

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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.

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Related Links:
- Combining Running with P90X


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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!

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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!

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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!



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Introducing the NEW Beachbody Performance Supplements

Beachbody Performance Supplements

I am pretty excited about this! Just announced at the Success Club Trip in Cancun, Mexico, the new line of Beachbody Performance supplements are perfect for intense Beachbody Fitness Programs and other high-performance activities such as Crossfit, Running, Obstacle Course Racing and any endurance event which requires energy, rest and recovery.

What is Beachbody Performance?

• An easy-to-use, complete supplement system that's guaranteed to boost your workout performance and help accelerate the results from any fitness program.
• It's designed by Harvard-trained scientists and combines the latest cutting-edge science with the most effective performance-boosting ingredients from nature.
• Every ingredient is thoroughly tested and scientifically shown to enhance performance and recovery.
• There are 5 unique formulas—Energize, Hydrate, Recover, Recharge, and Creatine—that can be used alone or easily customized depending on your fitness goals or needs.
• It will help you overcome any obstacle—from low energy to muscle soreness—so you can push yourself harder in every workout.

Check out the Video:

What's included in the Beachbody Performance line?
The system has four powder drinks formulated with key ingredients scientifically shown to be effective.

1. BEACHBODY PERFORMANCE ENERGIZE PRE-WORKOUT (Lemon Spark Flavor) - Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.

1. BEACHBODY PERFORMANCE HYDRATE DURING-WORKOUT (Citrus Cooler Flavor) - Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.

1. BEACHBODY PERFORMANCE RECOVER POST-WORKOUT (Chocolate Chill Flavor) - Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.

1. BEACHBODY PERFORMANCE RECHARGE NIGHTTIME (Vanilla Dream Flavor) - Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.

Stay posted here for the latest updates, or sign up here to get the information as soon as it is available! 

Paleo-Friendly P90X Nutrition Guide

Paleo-Friendly P90X Nutrition Guide

There is no doubt that P90X has changed my life, and I continue to incorporate P90X workouts into my cross-training. What I love about P90X workouts is the flexibility, and the P90X Nutrition Guide is no different. There are three phases in the P90X Nutrition Guide: the Fat Shredder, the Energy Booster, and the Endurance Maximizer. You can follow it in phases, or choose you specific phase depending on your goals. The foods that you choose is also up to you. This can mean vegan or vegetarian, raw foods, or even Paleo.

I have a ton of friends who follow the Paleo lifestyle, and although I am not 100% paleo, I do incorporate it into the mix to hit certain goals. It's simple, and it works.

P90X Creator Tony Horton is big on plant-based proteins and eating, but if you look into it, plant-based and paleo ethos are pretty similar in that they both use fresh, nutrient rich, and whole foods, so they have the same core values.

The Science Behind P90X2

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The tricky part is is mostly the exclusion of grains and dairy, and the increased amount of fats and protein, but it is definitely doable. Some Paleo athletes who are looking for more carbs to increase sports performance might eat legumes (beans and peas), so you'll notice that in the nutrition plan below, an (*) asterisk is placed by these items so you can remove them if you'd like.  There is also quite a bit of fruit in there for carb-based energy, but you can always replace this with more fat and protein.

The Paleo-Friendly P90X Plans (the numbers represent servings)

1800 Calorie Fat Shredder

Protein: 7
Fruit: 1
Veg: 4
Fat:  2
Leg/Tub: 1
Cond: 1
Snacks: 2

1800 Calorie Energy Booster
Protein:  6
Fruit: 1
Veg: 6
Fat:  2
Leg/Tub: 1
Cond: 1
Snacks: 2

1800 Calorie Endurance Maximizer
Protein:  3
Fruit: 2
Veg: 7
Fat:  2
Leg/Tub: 1
Cond: 2
Snacks: 2

2400 Calorie Fat Shredder
Protein:  9
Fruit: 1
Veg: 6
Fat:  3
Leg/Tub: 1
Cond: 2
Snacks: 2+1

2400 Calorie Energy Booster
Protein:  7
Fruit: 2
Veg: 8
Fat:  4
Leg/Tub: 1
Cond: 1
Snacks: 2

2400 Calorie Endurance Maximizer
Protein:  5
Fruit: 3
Veg: 10
Fat:  4
Leg/Tub: 1
Cond: 1
Snacks: 2

3000 Calorie Fat Shredder
Protein:  11
Fruit: 2
Veg: 8
Fat:  4
Leg/Tub: 1
Cond: 2
Snacks: 3

3000 Calorie Energy Booster
Protein:  9
Fruit: 2
Veg: 10
Fat:  4
Gr: 0
Leg/Tub: 1
Cond: 3
Snacks: 4

3000 Calorie Endurance Maximizer
Protein:  6
Fruit: 3
Veg: 12
Fat:  4
Gr: 0
Leg/Tub: 2
Cond: 3
Snacks: 3

Food Lists 

Fats
Avocado – 3 ounces
Olive oil – 1 tablespoon
Olives – 4 ounces
Raw Nuts – 1 ounce
Flaxseed – 3 tablespoons
Coconut oil – 1 tablespoon

Protein
Chicken or turkey – 3 ounces
Eggs – 1 whole egg or 6 whites
Fish or shellfish – 3 ounces
Pork tenderloin – 3 ounces
Red meat, lean – 3 ounces
Tempeh* – 2 ounces
Tofu* – 3 ounces
Venison – 3 ounces
* This is a legume. Many Paleos avoid legumes.

Legumes and Tubers
Beans* – 1 cup
Edamame* – 1 cup
Lentils* – 1 cup
Parsnip – 2 cups
Peas* – ½ cup
Potato – 1 medium
Sweet Potato – 1 large
Yam – 1 medium
* This is a legume. Many Paleos avoid legumes.

Fruit
Apple 
Avocado
Blackberries
Papaya
Peaches 
Plums
Mango 
Lychee
Bluberries
Grapes
Lemon 
Strawberries
Watermelon
Pineapple guava
Lime
Raspberries
Cantaloupe
Tangerine
Figs
Oranges
Bananas

Vegetables
Asparagus
Avocado
Artichoke Hearts
Brussel Sprouts
Carrots
Spinach 
Celery
Broccoli 
Zucchini
Cabbage 
Peppers (all kinds)
Cauliflower
Parsley
Eggplant
Green Onions

Condiments

Each serving = 50 calories

Due to the avoidance of sugar and legumes, condiments can be tricky. These condiment-like foods are approved by many Paleo experts:
Lemon juice
Vinegar (except balsamic)
Extra virgin olive oil
Tahini
Maple syrup
Honey

Snacks

Each serving = 100 calories
Unsweetened dried fruit – 1 once
Fruit – 1 medium piece
Seaweed – 10 ounces
Pumpkin seeds – 1 ounce
Raw nuts – ½ ounce
Baked kale chips – 2 cups
Celery and nut butter – 5 medium stalks and 2 tsp. nut butter

Because most protein bars, as well as Beachbody Results & Recovery Formula don’t adhere to Paleo standards, we’ve incorporated their calories and macronutrients into the plan elsewhere. And, Admittedly, this is a thin list, so we encourage you to explore healthy Paleo-friendly snack recipes.

Check out this complete Paleo Food List here.

And there you have it. Enjoy Cave People =)


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Monster Challenges | Clermont FL | 2015

Monster Challenges - Clermont, FL (April 2015)

I had a blast running and filming the Monster Challenges event this past weekend. Check out the video that I made, and let me know if you would like to join me for the next one =)

Full Race Video Below!

TOP 3 Males

TOP 3 Females

Located at the Arnold Groves and Ranch property, this 4+ mile course had some fun and challenging obstacles. The event was well-organized and the staff was great, especially Quan and Deby. They host another event towards the end of the year, so if you're in the Central Florida area, make sure to check them out. Here is their website - www.MonsterChallenges.com

Enjoy the Video:

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Running and P90X

Combining Running with P90X

Running is one of the most popular forms of exercise in the world, and combined with one of the most proven and successful workout programs out there, such as P90X, it could be a game changer for any type of runner. This post is to help you create a program that gives you the benefits of P90X without compromising your ability to set your PR (personal record) in your local marathon and even your next obstacle course race and/or fun mud run.

Keep in mind, P90X is not training for running, but if you play your cards right and strategize correctly, it will help your running improve.

What is your type of running?
There are different types of runs and distances. This post will be geared towards the 10K to marathon running distances since the training can be very similar. This post is not intended to tell you what to do with your running, but to help you structure P90X around your current workout schedule.

The Perfect Schedule for a Perfect World
Having an off season is crucial for any athlete. Trust me because I've done this all wrong before with my obstacle course racing, which hardly has an off-season. I continued to train hard every month whilst running competitive. And while I did well for a few months, my performance eventually diminished because of the lack of proper recovery and of course, over-training. Most runners do P90X during their off-season with very little to no running at all. From there, it goes to early season run training with doing the maintenance schedule for P90X. As it gets closer to race season, you'd run into the phase where it would be mostly running and less P90X, then the final phase of just running. But for most athletes, it doesn't happen that way because of "life". This post is mostly about trying to look and feel good, and staying fit (for the beach or a wedding) while still trying to PR for an upcoming race.

Foundation
This is very important. As for anything in life, don't start something that you can't finish. For the most part, you've already started running. So structuring P90X into your running regime is part of your foundation. It's only recommended that you only begin the program if you can structure it properly. If it's to close to the time where you have a race coming up, it's best to wait and do P90X afterwards.

Periodization
Your run training should follow a similar approach to P90X as it should be laid out in phases. For the most part, your running should target your weaknesses well before your scheduled objectives, and then bring your strengths into form close to race time. Unlike the normal P90X schedule, which is highly recommended that you do once you have the time, the schedule below will sacrifice some of the ultimate goals of the Classic P90X in order for you to adapt more quickly and leave you with a lot more energy for the higher volume or running you'll be doing later in the program.

Recovery
The schedule below can get pretty intense depending on your level of fitness. Over-training can cause injury and set you back a few months, so always listen to your body and if it gets too tough, just take a step back or modify it to suit your level of fitness. I know how easy it is to go all hard core, but keep your ego down, and be smart while you're training. You can always go beast mode at the race =)

Putting it all together
The schedule below is just one schedule of many. You may need to adjust it to your schedule. Keep in mind that when you are run training, your speed will most likely decrease because you are creating muscle breakdown in order to improve your capacity to run faster later. This means that you may be a lot slower in the program, but that will all change once you recover and convert your new strength into running speed, you'll be faster.

The Schedule: (please note that you can intermix the P90X Classic workouts with similar X2 and X3)

BLOCK 1 (Weeks 1 - 3)
Day 1: Chest & Back and Ab Ripper X
Day 2: Plyometrics
Day 3: Shoulders & Arms and Ab Ripper X
Day 4: Yoga X
Day 5: Legs & Back and Ab Ripper X
Day 6: Kenpo X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: No running in the first block is by design. For aerobic work, keep your heart rate way below threshold.

RECOVERY/TRANSITION WEEK
Day 1: Core Synergistics
Day 2: Plyometrics
Day 3: Yoga X
Day 4: Legs & Back
Day 5: Core Synergistics
Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: Not a traditional recovery week. An endurance athlete tends to have a different base and should be stressed differently. While the intensity of the first month should be high, the volume is low compared to how much many people run.

BLOCK 2 (Weeks 5-7)
Day 1: Chest, Shoulders & Triceps, Ab Ripper X, and easy run
Day 2: Plyometrics
Day 3: Back & Biceps, Ab Ripper X, and easy run
Day 4: Yoga X
Day 5: Legs & Back and Ab Ripper X
Day 6: Long run and X Stretch
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: The easy runs should be aerobic. The longer run can have some amount of tempo intervals, but should still be considered base mileage.

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RECOVERY/TRANSITION WEEK
Day 1: Core Synergistics
Day 2: Easy run and X Stretch
Day 3: Yoga X
Day 4: Easy run and X Stretch
Day 5: Core Synergistics
Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: This should feel like a true recovery week.

BLOCK 3 (Weeks 9 and 11)
Day 1: Chest & Back, Ab Ripper X, and run workout
Day 2: Plyometrics and recovery run
Day 3: Shoulders & Arms, Ab Ripper X, and run workout
Day 4: Yoga X
Day 5: Legs & Back, Ab Ripper X, and recovery run
Day 6: Run workout and X Stretch
Day 7: Rest and/or X Stretch

BLOCK 3 (Weeks 10 and 12)
Day 1: Core Synergistics and run workout
Day 2: Cardio X and run workout
Day 3: Ab Ripper X and run workout
Day 4: Yoga X and run workout
Day 5: Legs & Back and Ab Ripper X
Day 6: Run workout and X Stretch
Day 7: Rest or easy aerobic hike and/or X Stretch

Note: “Run workout” denotes whatever your coach or your own running dictates. It doesn’t necessarily mean a hard running workout. “Easy run” means subthreshold throughout. This should be followed with a true recovery period of yoga, stretching, and easy runs. Follow this with a rigorous running training block that ends with enough time so you can taper off for your event—usually 2 weeks.

P90X2 and P90X3 Options to replace P90X above:
Chest and Back 
- P90X2 Chest, Back, Balance
- P90X3 the Challenge
Plyometrics
- P90X3 Triometrics
Shoulders and Arms
- P90X2 Shoulders and Arms
Yoga X
- P90X2 Yoga
- P90X3 Yoga
Core Synergistics
- P90X2 X2 Core
- P90X3 Total Synergistics
Legs and Back
- P90X2 Base and Back
Kenpo X
- P90X Cardio X
- P90X3 Warrior
Ab Ripper X
- P90X2 Ab Ripper
- P90X3 Ab Ripper

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Recommendation:
I highly recommend that you become a Team Beachbody Club Member in which you will receive over $2,000 worth of Beachbody Fitness Workouts via Beachbody on Demand. This includes all the P90X (P90X, P90X2, P90X3, P90X 1 on 1) workouts that you need for this Running/P90X program. You will be able to customize your own workouts by changing up various P90X workouts into your schedule. For only $39.95 (billed quarterly), that's only $13 per month, and you can cancel anytime! Get your FREE Trial here! 


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Swamp Dash | April 2015 | Alachua, FL

Swamp Dash - April 2015

I attended the Swamp Dash in Alachua, Florida for the first time on April 4th, 2015. There's something about these small, local races that I really love. It might be because of the nice personal touches, and the small family type feel.

Watch Full Race Video Below!

I'm not quite sure, but I believe that this was the 3rd year running for the Swamp Dash, and I've heard a lot of good things about the event, so I just had to check it out for myself. I was on my way up to Pensacola, Fl from Tampa and I decided to stay overnight in Alachua (just outside Gainesville, Fl) on Friday night. I arrived at Rembert Farms (the event site) around 7:30 am on Saturday morning. It was pretty foggy out, but I was told that it would clear up around 9:00 am, right after the competitive wave (8:45 am).

Obstacle Course Race Training with P90X

I spent most of the day filming and running the event, and I had a blast. I think I probably got in about 5-6 miles that day. I was told that the course was about 4.3 miles give or take. I've been doing a lot of trail running and P90X as usual to keep me in shape to film these races, so I did not feel tired at all during this event. I actually consider these events training for me since most of the time I am out there running after people, as well as the elite runners. I don't often do all the obstacles just because of liability purposes (when I am strictly attending as media), so sometimes I will have a registered runner use one of my GoPros to film a certain obstacle.

Running with some OCR Royalty =)

I haven't run competitive in quite some time, and I would have to say that I miss it. But there is something about filming and just running these events. I get the best of both worlds, my passion for making race videos, and running to stay in shape =). I reckon I'll have to put my Gopro down at one point to challenge myself like I used to when I first started obstacle course racing. Here's the thing, you are never to old for OCR, and the sport isn't going anywhere. I will continue my training, and use my time filming races as part of my training, and once I decide to run competition again, all I'm saying is that they better be ready, ha ha! =) Training doesn't ever stop even if I am not running competitive. Health and fitness is a lifestyle for me, which is why I probably love going out to these races and running in the woods. Being as Full Time Beachbody Coach helps a lot with that too =)

Top 3 Elites

Jose Rivera 1st Place (left), Troy King 3rd Place (middle), Jay Flores 2nd Place (right)

Top Females

Guadalupe Merlos 1st Female (left), Karen Harbaugh 2nd Place (right)

Angela Howe 3rd Place Femalre

Check out the video that I made, it was a blast, and I will definitely be back!

Swamp Dash - Alachua Florida - April 2015

Watch more Obstacle Course Racing Videos!

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