I want to celebrate our official name change to BODi by sharing 2 free BODi Block and Running Schedules!!
Tips for Combining a BODi Block With Your Running
I love that the new BODi Blocks follow the same cadence as most run training schedules – 3 weeks of work followed by one week of active recovery (UP week as BODi calls it). This makes it even easier to combine BODi strength workouts with running! Also, since all BODi Blocks only have 5 workouts/week, it’s even more manageable to complete a BODi block (or modify and skip the cardio workouts and it’s just 3 strength workouts/week!).
Tips for Combining a BODi Block With Running
I have been combining Beachbody (now BODi) programs with my running for over 10 years now! I’m a BODi coach who specializes in helping runners strength training and lose weight using the BODi workout programs and nutrition plans. I’ve worked with hundreds of runners who want running & Beachbody hybrid calendars and a BODi coach who understands runners!
Here are my top tips for combining a BODi block with running:
- Choose a BODi block that represents your goals. If you’re in the running off season, I’d recommend the Iron Block to get stronger (and you’ll have more time for the longer workouts, up to 45 min). If you’re within 2-3 months of your goal race, I’d do the All BODi Block (30 minute workouts). If you’re a runner who doesn’t train for a races – then choose the block that interests you most!
- Keep hard days hard, easy days easy. Depending on how many key session (speed, tempo, long run) you do a week, ideally you’ll want to do your lower body focused day either 2 days before a key session OR later in the day, the same day as the key session. Ex: tempo in the morning, Leg Day in afternoon. In my calendar I put leg day on Monday and speed on Wednesday.
- You can skip Cardio if you’re running 4-5 days a week. If you have extra time, you could add them in so you get your BODi block badge, but its not necessary!
- Don’t skip UP week!! The 4th week is meant to be lower intensity and volume. Schedule this with your down week in your running and don’t be tempted to add in extra runs or workouts!! Give your body the rest it needs.
- You can do the BODi block workouts out of order if needed. In my schedule, I move some of the workouts around to better suit the run schedule I set up. You’ll want to create your own custom schedule (feel free to make a copy of mine) by putting your speed day and long run days in first, and then working around that using the principles I shared above.
If you need more guidance, have questions or want a schedule created by a certified run coach that includes mileage and speed workouts, please join us for the Best Run Year Ever!