• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fitness Fatale

Fitness Fatale

Conquering Fitness Goals One at a Time

  • About
    • Press
  • Blog
    • Archives
    • Workout Program Options
      • 21 Day Fix Resources
      • P90X Resources
    • PRs & Race Reports
    • Pregnancy
      • Twin Pregnancy
    • Recipes
  • Coach Business Mentorship For Runners
  • Beachbody Accountability Groups For Runners
  • Show Search
Hide Search

9 Week Control Freak Phase 2 & Running Schedule & Results

9 Week Control Freak has secured a spot at one of my FAVORITE Beachbody programs for runners of all time. I’ll be focusing on the 9 Week Control Freak Phase 2 and Running schedule and results.

Yes, I said it. I absolutely love this program. I look forward to the workouts every day because they are so unique. I love Autumn’s pep talks during the workouts. I love the Control Track and Core Ball. I love the Controlled Stretches at night. I love it all!!!

Why 9 Week Control Freak is a Great Program For Runners:

  1. Short Workouts. The workouts are short, yet super effective. You are working almost the entire time but the entire workout only takes 30-35 minutes.
  2. Works Legs But Not to Exhaustion. 9 Week Control Freak works your legs every day – but my legs been never so sore that it has impacted my key runs (speed work or long run). There is no traditional “leg day” in this program at all – instead, Autumn sneaks in leg work throughout the workouts. I’m not saying you’ll never have sore legs or that it’s not working your legs, but it does it in a way that is very complementary to running.
  3. Only 5 Workouts Per Week. Although Autumn often says “TAKE THE REST DAYS”, I love how this program has 4 strength workouts and 1 cardio workout per week. In phase 2, I decided to skip the tabata cardio day and simply do the 3 DCT-T workouts and 1 full body strength workout each week, along with my 5 days a week of running. If you were running just 3 days a week, I’d recommend leaving the tabata cardio workout in.
  4. Controlled Stretches. 5 nights a week, Autumn as a unique, short (5-9 minutes) stretch video for you. These are designed to be done before bed as a final wind down but can be done anytime, even after a run! I usually do them at night. These stretches are perfect for runners who tend to skip the cool-down or who just don’t make time for recovery. I also love that she gives you a pep talk during the controlled stretches.
  5. Mindset Work. All runners need a strong mind to compete at their best. Running is way more willpower and control than you think! Autumn is constantly reminding you during both the 9 Week Control Freak workouts and the Controlled Stretches about the importance of treating your body like an athlete. She gives you advice about working hard, even when results aren’t immediate. She tells you that your work will be worth it! She basically is like a life coach.

My 9 Week Control Freak and Running Phase 2 Schedule

Read tips for running with 9 Week Control Freak. Learn more about the 9 Week Control Freak Phase 2 and Running. See the schedule and results!
I am running 5 days a week while doing 9 Week Control Freak

Before we started this program, I created a downloadable hybrid schedule for 9 Week Control Freak Phase 2 and Running. You can download that here.

Here’s how I personally ended up combining 9 Week Control Freak with running in Phase 2. During this phase, I skipped the tabata workout completely. In phase 1, I added the tabata workout to the end of my Friday DCT-T workout. But since I am now running 30-35 miles/week, it seemed unnecessary to add it in. Although, the tabata workout also includes a good amount of core work that you may want to include – I made a goal to add in one of the bonus ab workouts once a week, but only ended up doing that once.

Monday: 9 Week Control Freak DCT-T Shoulders (morning) & 6 mile easy run with strides (afternoon)

Tuesday: Speed workout (morning) & DCT-T Biceps and Triceps afternoon (one week I moved this to Thursday)

Wednesday: Total Body Tone (morning) & 5 mile easy run (afternoon)

Thursday: 6 mile moderate run (morning)

Friday: 9 Week Control Freak Back and Chest DCT-T (morning)

Saturday: Long Run

Sunday: Rest day

9 Week Control Freak Hell Week

Something to be conscious of when scheduling your running is that Phase 2, Week 3 (Week 6 in total) is called Hell Week. Autumn claims this is the hardest week of the program. I agree! There was more leg work this week and I was very sore! On the Monday before I had a big key workout on Tuesday, I turned on Phase 2, Workout 3 DCT-T Shoulders and immediately switched to another workout because Autumn said it was the hardest workout of the entire program. When I did it later that week, I agreed! Don’t schedule this one the day before a speed workout or long run!

9 Week Control Freak Phase 2 Results

I am loving how my body is changing during this program. The Control Track really sculpts your upper body and core and I feel so strong!!! During Phase 2, I was not as good at tracking and sticking with the nutrition plan. I did track and follow it many days, but not most days. Initially during the first week I did have a little additional weight loss but since then, I plateaued. I am not super focused on a certain weight number and I know that I am in a very healthy range as it is. Autumn speaks a lot about the scale in her workout sand during the controlled stretches and really encourages us not to let it affect the way we feel about ourselves or the effort we put into our workouts! we need for focus on the process!

My 9 Week Control Freak Phase 2 Results

During marathon training last fall I gained some weight and then a little more over the holidays and due to some emotional eating related to the pandemic. In total I gained 7 pounds in this time. I wanted to compare my photos from when I started 30 day breakaway last November (a week after my marathon) to now to see the change! Wow!!

Read tips for running with 9 Week Control Freak. Learn more about the 9 Week Control Freak Phase 2 and Running. See the schedule and results!
6 Weeks into 9 Week Control Freak vs. 1 week after my fall marathon

My phase 2 results – this is a screen shot from the BOD groups platform where I run my groups! You can track your progress – weight, measurements, nutrition, workouts, and more!

I lost an additional 3 inches and 1 more pounds or a total of 5 pounds and 5.5 inches In Phase 2 of 9 Week Control Freak.

More Inspiring Results From Other People Doing 9 Week Control Freak (not all are runners)

Read tips for running with 9 Week Control Freak. Learn more about the 9 Week Control Freak Phase 2 and Running. See the schedule and results!
Dorian has lost 2 pounds and 5.5 inches – you can really see a change in her strength!!
Read tips for running with 9 Week Control Freak. Learn more about the 9 Week Control Freak Phase 2 and Running. See the schedule and results!

Sarah said when sharing her progress update from Phase 2 of 9 Week Control Freak: “Day 1 end of week 6, 7 lbs and 12 inches. My core is SO much stronger and has helped my running so so much!!”

Running Speed Improvement With 9 Week Control Freak

I started working with a running coach just before I started 9 Week Control Freak. During Phase 2, we did a 20 minute threshold test and compared my fitness to the half marathon I ran in December. My coach was blown away by my improvement in fitness in just 6 weeks!! I know this was largely due to my running, but I also think 9 Week Control Freak contributed!

Let’s Work Together!

If you’d like to do 9 Week Control Freak with a group of fellow runners, I’d love for you to join us! I will provide guidance on combining this program with running and you’ll be a part of our incredible Run the World community! We do a weekly run chat in my groups where we swap running ideas and inspiration!

Or, if you’re looking for more specific run coaching, please consider joining my upcoming 6 Week Virtual Race and Strength group! You’ll get a 6 week training plan for a 5K, 10K or half marathon created by me and a professional running coach to help you get faster, stay consistent with your strength training and prevent injury! It’s a really fun experience!

Form to Join me for 9 Week Control Freak: https://forms.gle/NC8bYVHc5fetFXhR6

https://forms.gle/NC8bYVHc5fetFXhR6

Form to Get Info on My March 1st Virtual Race & Strength Group: https://forms.gle/Ej48iw4yskGRohkE8

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

February 17, 2021 By fitnessfatale Leave a Comment

Filed Under: Beachbody and Running, Uncategorized

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

Archives

  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • June 2021
  • May 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011

Footer

Copyright © 2023 · Fitness Fatale

 

Loading Comments...