top
Welcome to How To Be Fit.com
Rise Above Your Limits
SITE INDEX USE OUR SEARCH
ABOUT CONTACT
On
Facebook
On
Twitter
TBB
Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog
   Share With
Workout of the Day
Full Body Blast
from PiYo
with Chalene Johnson
Stream it for FREE today

Click Here and choose the
14 day free trial
Special Offer
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days
The Beachbody On Demand and Shakeology Challenge Pack

ON SALE TODAY for Just $160.00!
Click here for Great Deals on
Polar Heart Rate Monitors and Accessories
Accountability Recipes Healthy Eating Weight Loss Motivation Success Stories Fitness Tips Workouts Abs/Core Yoga/Pilates
Shakeology Recipes
Shakeology Beachbody Performance System 3 Day Kickstart 21 Day Ultimate Reset Daily Sunshine
Beachbody Challenge Packs Beachbody Workout DVD's Stream Beachbody Workouts Polar Heart Rate Monitors
Connect With a Team Beachbody Coach Today to Finish the Year Strong!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father

Customizing P90X For Running

Steve Edwards
Click here for more great resources, tools and information from Team Beachbody to help you reach your health, fitness and lifestyle goals!

Running is the most popular form of exercise in the world. So it should come as no surprise that explaining how to incorporate our exercise programs into someone's running schedule is one of the most popular requests we get here at Beachbody. Today we'll look at how to create a program that gives you the benefits of P90X without compromising your ability to set a personal record (PR) in your local marathon.


Woman Running

This article is part of a series on customizing P90X, and it will benefit you most if you'll take some time to read through each of the preceding articles. (See the Related Articles section below.) After all, what's 30 minutes of your time if you're going to spend the next 3 months training like a Spartan? Most importantly, read the last article (Part V), because it talks about structuring a yearly schedule. P90X is not training for running. But if you strategize correctly, it'll help your running improve.

What type of running?

Of course, the word run means very different things to different kinds of runners. Usain Bolt and Yiannis Kouros may both be running, but the physiological challenges they face could not be more different. Bolt, as you probably know, holds the world record for the 100 meters. Kouros holds records for distances from 100 to 1,000 miles. Most of us lie somewhere in between these extremes, so we'll focus on the more popular "distance running" distances, from the 10K to the marathon, for which training is similar.

This article will not discuss what to do for you running. That's what your running coach is for. Instead, we'll look at how to structure P90X around your current workout schedule, and when to alter it.

The perfect schedule

In the last article I discussed the off-season approach. This is when you should do your non-sports-specific training. Since all athletes can benefit from taking a break from their sport each year, the best case would be for you to stop running and just do P90X. After completing P90X, you would then combine your early-season running training with a maintenance schedule of P90X, which would flip-flop over time. As you got closer to your objectives for the year, you'd run more and do less X training, until you finally moved into a phase where you'd only be running.

But life is rarely perfect, and very few of us can carve our schedules into neat training blocks. This means multitasking. Most of us will likely find ourselves in a situation where we need to look as good as we can for a class reunion in July and are still trying to get a PR in an August marathon. That's the kind of scenario we'll address today.

Foundation

Given that you've probably already been running, P90X is your foundation program for your running. This means that you should only begin the program if you have time to structure it properly. If you're within a few months of an important race objective, you'll be much better off waiting until after you're finished to begin P90X.

Periodization

Man RunningIf you're unfamiliar with this term, read the previous articles. Your running training should follow a similar approach to P90X in that it should be laid out in phases. Unfortunately, most people don't really do this on their own, and if you don't employ a coach, this is likely to be the case with you. And that's cool, because you're about to get a periodizational schedule to use.

In the simplest sense, your running should target your weaknesses well before your scheduled objectives, and then bring your strengths into form close to race time. Your X schedule will do this to a degree, because that's how it's designed as a program: to force adaptation early on, with results showing up later as you master the exercises.

Unlike the normal P90X schedule, which you should do if you have the time, today's example will sacrifice some of the ultimate goals of the classic X schedule in order for you to adapt more quickly and to leave you with more energy for the higher volume of running you'll be doing later in the program.

Recovery

The schedule laid out here is intense, as most doubles schedules are. Keep in mind that no schedule is worth overtraining for. If it's too much, back off and restructure it to fit your current state of fitness.

Putting it all together

This schedule is just one example. You'll need to adjust yours around your schedule. But this model should fit for most of you trying to get the most out of both your running and P90X. It's important to remember that while you're training for running, your speed will likely decrease. This is because you're creating muscular breakdown in order to improve your capacity to run faster later on. This means you'll be slower early in the program, but once your recover and convert your new strength into running speed, you'll be faster.

Block 1 (Weeks 1 through 3)

  • Day 1: Chest & Back and Ab Ripper X
  • Day 2: Plyometrics
  • Day 3: Shoulders & Arms and Ab Ripper X
  • Day 4: Yoga X
  • Day 5: Legs & Back and Ab Ripper X
  • Day 6: Kenpo X
  • Day 7: Rest or easy aerobic hike and/or X Stretch

Note: No running in the first block is by design. For aerobic work, keep your heart rate way below threshold.

Recovery/Transition Week

  • Day 1: Core Synergistics
  • Day 2: Plyometrics
  • Day 3: Yoga X
  • Day 4: Legs & Back
  • Day 5: Core Synergistics
  • Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
  • Day 7: Rest or easy aerobic hike and/or X Stretch

Note: Not a traditional recovery week. An endurance athlete tends to have a different base and should be stressed differently. While the intensity of the first month should be high, the volume is low compared to how much many people run.

Block 2 (Weeks 5 through 7)

  • Day 1: Chest, Shoulders & Triceps, Ab Ripper X, and easy run
  • Day 2: Plyometrics
  • Day 3: Back & Biceps, Ab Ripper X, and easy run
  • Day 4: Yoga X
  • Day 5: Legs & Back and Ab Ripper X
  • Day 6: Long run and X Stretch
  • Day 7: Rest or easy aerobic hike and/or X Stretch

Note: The easy runs should be aerobic. The longer run can have some amount of tempo intervals, but should still be considered base mileage.

Recovery/Transition Week

  • Day 1: Core Synergistics
  • Day 2: Easy run and X Stretch
  • Day 3: Yoga X
  • Day 4: Easy run and X Stretch
  • Day 5: Core Synergistics
  • Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
  • Day 7: Rest or easy aerobic hike and/or X Stretch

Note: This should feel like a true recovery week.

Block 3 (Weeks 9 and 11)

  • Day 1: Chest & Back, Ab Ripper X, and run workout
  • Day 2: Plyometrics and recovery run
  • Day 3: Shoulders & Arms, Ab Ripper X, and run workout
  • Day 4: Yoga X
  • Day 5: Legs & Back, Ab Ripper X, and recovery run
  • Day 6: Run workout and X Stretch
  • Day 7: Rest and/or X Stretch

Block 3 (Weeks 10 and 12)

  • Day 1: Core Synergistics and run workout
  • Day 2: Cardio X and run workout
  • Day 3: Ab Ripper X and run workout
  • Day 4: Yoga X and run workout
  • Day 5: Legs & Back and Ab Ripper X
  • Day 6: Run workout and X Stretch
  • Day 7: Rest or easy aerobic hike and/or X Stretch

Note: "Run workout" denotes whatever your coach or your own running dictates. It doesn't necessarily mean a hard running workout. "Easy run" means subthreshold throughout. This should be followed with a true recovery period of yoga, stretching, and easy runs. Follow this with a rigorous running training block that ends with enough time so you can taper off for your event—usually 2 weeks.

Remember, don't be afraid to experiment. Your perfect schedule is personal. If something doesn't feel like it's working, don't hesitate to change it. However, it's also important that you let your program work. As I said before, as you're training, you'll get slower before you get faster. Changing your program so this doesn't happen will not allow the physiological adaptation to occur that will improve your speed later on.

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more.


back to top
RECOMMENDATIONS
OF THE DAY
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
Become a Team Beachbody Coach and Help Change People's Lives
» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top

Polar Heart Rate Monitors and Accessories at Howtobefit.com

My name is Rich Dafter and I created and launched Howtobefit.com on January 1st, 1995. I have used Polar heart rate monitors exclusively for over 30 years and it is my privilege to now be part of Team Polar. Polar Ambassador 2017 Beginning with the Polar Vantage XL in 1986 to my Polar V800 today, I have monitored and recorded virtually every run, every workout and now every step, calorie burned and hour of restful sleep. Having also been a Polar authorized heart rate monitor dealer for many years, I can offer you excellent support and customer service. Click here to contact me if you have questions or need recommendations.

Best Deals on Polar Heart Rate Monitors and Accessories

New From Polar
Polar OH1
Heart Rate Sensor

· Convenient - Embrace the freedom of Polar OH1's unmatched diversity for use in countless different sports. This optical heart rate sensor offers an easy-to-use alternative to heart rate chest straps
· Versatile - pair it with your favorite app, your Polar training device or broadcast your heart rate data in a group environment
· Built-in memory - store up to 200 hours of training data
· Updatable - firmware updates that enhances its functionality
· Rechargeable - enjoy 12 hours of operating time on its rechargeable Battery

    Polar for Fitness, Running and Weight Loss
Polar M200
Polar M200 Running and Fitness Watch
Wrist Heart Rate
Integrated GPS
Activity Monitoring
Mobile Connectivity
Running Program
In Black, White and Red
Click for Best Price
Polar M400
Polar M400 Running and Fitness Watch
GPS Pace, Distance, Altitude
Fitness & Activity Tracker
Waterproof
Advanced Technology
Social Smart Watch
In Black, Blue, Pink,
Red and White

Click for Best Price
Polar M430
Polar M430 Running and Fitness Watch
Wrist Heart Rate
GPS Speed, Distance, Pace
24/7 Activity Tracker
Vibration Alerts
8 - 30 Hours Training Time
In Black, Grey,
Orange and White

Click for Best Price
Polar M600
Polar M600 Smart Watch
Wrist Heart Rate
GPS Pace, Distance, Altitude
Waterproof Fitness Tracker
Full Android Wear
Smart Coaching
In Black and White
Click for Best Price
Polar V800
Polar V800 Multisport Watch
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Black, Blue and Red
Click for Best Price
Polar A360
Polar A360 Fitness Monitor
Wrist Heart Rate
Activity Tracker
Color Touch Screen
Water Resistant
Calorie Counter
In Black, Pink,
White and Blue

Click for Best Price
Polar A370
Polar A370 Fitness Watch
Wrist Heart Rate
Assisted GPS
Improved Sleep Analysis
Broadcast Heart Rate
Water Resistant
In Black and White
Click for Best Price
Polar FT4
Polar FT4 Heart Rate Monitor
Continuous Heart Rate
Smart Calorie
Water Resistant
Replaceable Battery
Chest Strap Included
In Purple/Pink andSilver/Black

Click for Best Price
Polar FT7
Polar FT7 Heart Rate Monitor
Continuous Heart Rate
Energy Pointer
Smart Calorie
Water Resistant
Chest Strap Included
In 5 color variations
Click for Best Price
Polar FT60
Polar FT60 Heart Rate Monitor
STAR Training Program
Calories and Fat Burn
Smart Coaching
Coded Transmitter
Water Resistant
In Black, White and Red
Click for Best Price

    Top of the Line Polar for Running, Cycling and Triathlons
Polar V800
Polar V800 Multisport Watch
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Black, Blue and Red
Click for Best Price
Polar V800 Package
Polar V800 Multisport Watch with Stride Sensor
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Red
Click for Best Price
















    Polar for Cycling and Multisport
Polar M450
Polar M450 Cycling Computer
Cycling Speed, Distance, Route
GPS and Barometer
Smart Visibility
Personalized Feedback

Click for Best Price
Polar V650
Polar V650 Cycling Computer
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Instant Data Sync
Click for Best Price
Polar V650 Set
Polar V650 Cycling Computer Set
H6 Heart Rate Sensor
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Click for Best Price
Polar Cadence Sensor
Improves Cycling Technique
Identifies Optimal Cadence
Evaluate and Analyze Training
Compatible with V800 and V650

Polar Speed & Cadence Set
Improves Cycling Technique
Identifies Optimal Cadence
Measures Speed and Distance
Measures Pedaling Rate

    Polar Accessories
Polar Balance Scale
Polar H7
Polar H10
Polar Stride Sensor
Polar Bike Mount
Polar Soft Strap
Polar WearLink
Polar H1
Polar T31 Coded
Polar T31
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home