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