Carb Cycling For Runners

Week 1 Workouts and Nutrition Overview

Monday: Low Carb Day | Easy Run + STRIDES + Pull-ups/Chin-ups

FOOD + WORKOUT DEMO

Dynamic Warm up

  1. Forward Lunge (add side twist toward front leg)
  2. Diagonal Forward Lunge
  3. Lateral Lunge
  4. Diagonal Backwards Lunge
  5. Backwards Lunge

1-2 mile Easy Run

10 x Hill Sprints with 30 seconds rest after downhill

1-2 miles easy run

2 x Pull-ups to Exhaustion (work up to 15-20 reps)

2 x Chin-Ups to exhaustion (work up to 15-20 reps)

Tuesday: Low Carb Day | Easy Run + Hills + Pull-ups/Chin-ups

FOOD + WORKOUT DEMO

Repeat Monday

Wednesday: Feast Day | Intervals + Bodyweight Circuit

FOOD + WORKOUT DEMO

1-2 mile Easy Run

Dynamic Warm-up and Form Drills

  1. Forward Lunge (add side twist toward front leg)
  2. Diagonal Forward Lunge
  3. Lateral Lunge
  4. Diagonal Backwards Lunge
  5. Backwards Lunge

Form Drills

  1. Low Skips -  up to 75 meters
  2. High Skips - up to 75 meters
  3. A March/Skip Drill – up to 75 meters
  4. B March/Skip Drill – up to 75 meters
  5. Fast leg left and right – up to 100 meters
  6. High Knees – up to 100 meters
  7. Karaoke – up to 75 meters

4-8 x 400's @ 90% Max HR with 60 seconds rest

1-2 mile Cool-Down

Bodyweight Circuit:

  1. Lateral Lunge x 10 each leg
  2. Lunges x 15 each leg
  3. Lateral shuffle x 30 meters each direction
  4. Mountain climber doubles x 15
  5. Mountain climbers singles out x 15 each leg
  6. Speed skaters x 7 each leg
  7. Mountain Climbers Doubles out x 15
  8. Toe taps x 10 each leg
  9. Single leg deadlift x 10
  10. Jump squats x 20 total

Be sure to complete 10 pushups between each exercise. You will complete 100 pushups along with the leg circuit. 

Thursday: Fast Day | OFF or Low Cardio (walking, biking, yoga) with Active Recovery

FOOD + WORKOUT DEMO

Friday: Regular Calorie Day | Easy Run + Strength Training

FOOD + WORKOUT DEMO

Dynamic Warm-up

  1. Forward Lunge (add side twist toward front leg)
  2. Diagonal Forward Lunge
  3. Lateral Lunge
  4. Diagonal Backwards Lunge
  5. Backwards Lunge

30-60 minute Easy Run

Total Body Kettle-bell Workout:

  1. Kettlebell Push Press
  2. Kettlebell Halo
  3. Kettlebell row
  4. Kettlebell Overhead Press
  5. Kettlebell Clean
  6. Kettlebell Windmill
  7. Kettlebell Clean and Press
  8. Kettlebell Goblet Squat
  9. Kettlebell Plie Squat

Saturday: Low Calorie | 10 Minute Maintenance Routine

FOOD + WORKOUT DEMO

10 Minute Maintenance Routine (NOTE: You can move this routine to any other day of the week if you would like a total off day.) 

Lower Leg Exercises:

  1. Heel walk x 15 each foot
  2. Toe walk x 15 each foot
  3. Feet out walk x 15 each foot
  4. Feet in walk x 15 each foot
  5. Ankle in walk x 10 each foot
  6. Ankle out walk x 10 each foot
  7. Eccentric calf straight leg x 25 each foot
  8. Eccentric calf bent leg x 25 each foot

Hip Exercises:

  1. Clams x 20
  2. Lateral leg raises x 15-25
  3. Donkey Kicks x 15-25
  4. Donkey whips x 15-25
  5. Fire hydrant x 15-25
  6. Knee circles – forward x 15-25
  7. Forward Leg Swings x10
  8. Lateral Leg Swings x 10
  9. Standing Knee Circles x 10

Sunday: Regular Calorie | Long Run + Dynamic Flexibility 

FOOD + WORKOUT DEMO

Dynamic Warm-Up

  1. Forward Lunge (add side twist toward front leg)
  2. Diagonal Forward Lunge
  3. Lateral Lunge
  4. Diagonal Backwards Lunge
  5. Backwards Lunge

45-90 Minute Long Run

Flexibility Cool Down:

  1. Scorpions x 10 each leg
  2. Hurdle Rolls x 10 each leg
  3. Iron cross x 10 each leg
  4. Groiners x 10 each leg
  5. Linear Leg Swings x 10 each leg 6. Lateral leg swings x 10 each leg