Posts Tagged training plan

Free Personal Training Sessions by Sheila

I’ve told a few people that I’m taking classes to earn my personal trainer certificate. This is something I just started actively working on in late February although I’ve been thinking about doing it for a couple of years, now. I was just never able to take the classes at the local community college…conflicted with my job schedule. Well, I lost my full-time job at the end of January, so that schedule conflict went away.

For the summer I’m apparently unemployed. The part-time teaching job I had at University of La Verne does not offer any employment options during the summer and Cal Poly never replied to me after I submitted my summer availability to them.

SOOO I have decided to take on 2-4 free clients with whom I will work as their personal trainer. You could be one of them.

Here’s the idea: I need practice writing up training programs for clients and working with clients. Maybe you want someone to help you design a training program or you’re kind of interested in having a personal trainer. Well, you could be my practice. I have several years experience writing my own training plans and I have had great improvement and good race results. I have taken several courses towards my personal trainer certificate, and two of these courses involved designing training programs. I have also done a great deal of independent reading and discussion and continue to do so.

The clients I would take on would be local to me. We would meet at least once per week face-to-face and preferably 2 or maybe even 3 times per week. A good training program includes both strength training and cardio-vascular (aerobic) activities, so it would be my recommendation to have both types of activities in your training plan. What we would exactly come up with would depend on your goals. If you want to train primarily for a running race, walking event, triathlon…we would put together something to help you in that respect. If you want general fitness, we would put something together for that. Basically, it’s up to you.

I’m also willing to offer diet and nutrition advice and support. I’m not any kind of registered dietician or nutritionist. But, again, I do read a lot on these topics and have a fairly clean diet myself and am lean. I’ve been through the whole calorie-counting thing (several years back when I wanted to lose 20 lbs). I’ve practiced the whole diet/weight-management thing myself. So that’s where I’m coming from on that topic.

If you’d like more details or are interested in setting up an appointment, contact me at

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The Five Phases of Swim Training

So here is a good article from Competitor magazine, regarding swim training. It’s specifically for triathlon, but in general the 5 phases are:

Endurance, strength, speed, taper, recovery.

The link below takes you to the full article:

The Five Phases Of Swim Training –

They have example workouts and detailed descriptions.

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Race Schedule August 2009-March 2010

OK, I’ve finally made some decisions about my racing schedule. Since I just finished the San Francisco Half-Marathon this past Sunday, I found that I had not signed up for any further events, nor did I have any training schedule.

Not to worry. I did a 6 mile bike ride yesterday. And today I did my own triathlon: 1500 meter ocean swim in 45 minutes; 3 mile run in 23 minutes; later in the day 14.8 mile bike in 1 hr 6 minutes on a hilly course. Tomorrow I will swim laps at the pool.

Anyhow, I do need to sign up for events and put together some more training. And I’ve finalized my events up through March 2010. Here they are:

Aug. 2, 2009 (Sun) 5K Paws for Cause

Aug. 16, 2009 (Sun) Hansen Dam Triathlon

Sep. 13, 2009 (Sun) Oxnard Splash-n-Dash (I think the long course)

new -> Sep. 27, 2009 (Sun) Mighty Mermaid Triathlon Santa Cruz (olympic distance)

Oct. 11, 2009 (Sun) Long Beach Half Marathon (completes my California Dreaming award)

Nov. 7, 2009 (Sat) Catalina Triathlon

Nov. 26, 2009 (Thu) 10K Turkey Trot at Dana Point

Feb. 7, 2010 (Sun) Surf City Half Marathon – I think I have to do this every year. I’m a legacy runner for this race.

Mar. 7, 2010 (Sun) Napa Valley Marathon

Mar. 21, 2010 (Sun) Los Angeles Marathon

Apr 23-34 (Fri-Sat) Ragnar Relay L.A. (Santa Barbara to Dana Point)

OK, so I have to get my credit card out and start registering for some of these. And tomorrow I’m going to have to hunker down and start writing my training schedule for at least through November 2009. That is always so much work.

So, from no events to 9 events. Really, though, I’ve been thinking about most of these for a long time. Just hadn’t committed to the registration and written out my training plans. Working on it, working on it!

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Training is Required for Serious Improvement

Here is an article from the New York Times that illustrates that going from a middle-of-the-packer, recreational athlete, to someone with seriously good times, requires a serious training program, and probably a coach and personal training time.

Want to Go Faster? You Need a Trainer
(Note: the article requires registration. April 23, 2009)

Some very nice stories of individual cases of people with serious time improvements.


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Good Training Article from RW

Here’s a nice article, posted back in 2007 but still seems useful to me…

Trick Yourself Fit

General workout strategy for the basic races… 5K, 10K, half-marathon, marathon.

Breaks the training down into different phases: Base, Build-up, Peak, etc. Gives the different types of workouts: Speed, Hills, Distance. Gives suggested paces, and link to a really nice pace-calculator/training/predictor tool.

Hmm, I just ran a 22:49 5K on March 9, 2009. Hah, race predictor says I could do a 3:38 marathon. I just love those predictors. LOL. As if.

Anyhow, I am going to train to PR in the July 4th 5K in Huntington Beach so, this training program may be useful for that.


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