Carb Cycling For Runners

Week 1 Workouts and Nutrition Overview

TIPS FOR SUCCESS

  • Log all food in My Fitness Pal. Choose fruits and veggies when you are tempted to snack.
  • Eat lean protein in every meal.
  • Experiment with new, healthy, paleo desserts
  • STAY OFF THE SCALE! Focus on non scale-victories like inches lost, more energy, better night sleep and clearer skin. 
  • Keep me updated daily on our group page. Share your macro screen shots each day. 

Monday: Low Carb Day | Easy Run + Hills + 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: 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

INTERVALS: Base Phase Fartlek: 10 sets of 200m @ Interval Pace, 200m Easy

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

WEEK 2 BONUS EXERCISE (do between circuits):

  • 7 x 10 pushups between each exercise. (70 Total)
  • 3 x 20 Forearm Pushups  (60 total)

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

FOOD + WORKOUT DEMO

Thursday: 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

WEEK 2 BONUS EXERCISE: 10 Forearm Pushups between each exercise

Friday: 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

Saturday: Low Carb Day | Easy Run + Hills + 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

5 Minute Core Routine

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