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Three years ago, I had a simple goal: I wanted to lose around twenty pounds. This is when I decided to take up jogging every morning.
Unfortunately, my role as a jogger only lasted about two months. I lost some weight, but my knees began to hurt. Plus, it’s really no fun running in humid 90°F weather.
That being said, there is nothing more soothing than going for a nice peaceful jog with the dog. It’s something I also find enjoyable when the weather is cooperative. Now that spring is here, I thought I would share with you how to combine the Focus T25 workout program with a running routine.
I’ve designed this schedule as a program that will not only help you lose weight, but get you ready to run a 5K race. If you have completed a Beachbody program before, you may skip ahead to the running session appropriate for you. If not, please stick to the plan as designed to get the best results.
Overview of Focus T25
The Focus T25 workout program comes to you from Insanity creator Shaun T. T25 workouts are 25 minutes long, but are so intense that you burn more calories than classic hour-long cardio training.
The traditional T25 schedule is one 25 minute workout a day, five days a week for 10 weeks. The exercise moves change every 30 seconds and are put in such an order that raises the intensity level, backs off, raises it again, backs off again, and so on and so forth. This burns the most calories possible in the shortened workout timeframe.
A Training Program to Run a 5K
For many, running a 5K (3.1 miles) race is an annual goal. It also happens to be mine this year. There are a couple charity races I would like to be able to take part in without having to walk most of the way :)
When searching online for a running program to train for a 5K, I discovered The Couch-to-5K Running Plan. This is a really awesome beginner’s running program that is designed to take your from the couch to running a 5K race in just nine weeks.
In this post, I will be incorporating some of the training methods behind The Couch-to-5K Running Plan. This creates a workout schedule that’s geared towards weight loss and improving cardiovascular endurance.
How to Combine Focus T25 and Running
Your first thought might be to go for a run in the morning, and then do a Focus T25 workout in the evening. Even though T25 workouts are only 25-minutes long, they are really intense and doing it this way could lead to overtraining.
The running and Focus T25 hybrid schedule you’ll find below works like this:
- Three days per week, you’ll run
- Two days per week, you’ll perform one T25 workout
- On Fridays, you will do a T25 workout and T25 Ab workout
- The seventh day is a rest day or you can do the T25 Stretch workout
The running workouts begin light for the first few weeks. Around the 3-5 week mark, you will have a dramatic increase in cardiovascular endurance. This is when we increase the amount of running. By week 10, you are running for 30 minutes straight, which should equal about three miles in distance.
How to Get Started
- Order Focus T25 through this direct link BODi. You will get the best price, the free bonus workout Core Speed, and a 30-day money back guarantee. You also have the satisfaction of knowing if a DVD does not play, Beachbody will replace the disk.
- Follow the workout plan below. I tried to make the image below large enough to see.
If you have any questions, please leave me a comment below.
Hey there! Your pdf link to view/download the schedule no longer works. Can you please fix it?
Thanks for letting me know. I will look into what happened.
I wish i can have the pdf file but it says is deleted.
I’ll look into it.
How would I do it with this training schedule https://www.runnersworld.com/uk/training/a760072/six-week-intermediate-5k-schedule/ ? And is doing 2 T25 workouts the max due to overtraining? I am currently following that 5k plan. Thank you?
I would consider alternating the running days with the workout days in sequence. I don;t think two T25 workouts a day is the maximum due to over training but you are probably not going to be able to workout much more than that and still be able to give the workouts your all.
Hi. I came across this great hybrid. I have a question though. When you say to do, for example, “run 5 minutes/walk 2 minutes for a total of 25 minutes “, how can that happen? It would either be 21 minutes or 28 minutes. Just wondering what I need to set my interval timer to. Thanks a bunch!!!
I would just continue alternating until 25 minutes is up or continue going if you feel up to it. :)
Hello, I’ve been reading a lot of your posts on T25, they are great!!….I do daily walks (5k in one hour) What would you think if I walk instead of running in this mix programme? Greetings from Argentina
Sounds good to me!
This was exactly what I was looking for. I had just finished T25 alpha first 5 weeks. Now doing it combined with your running app and program. Right on track for our visit to New York and a good run in Central Park. Thanks for this. Greetings from The Netherlands
Awesome! You’re welcome!
Hi Angie,
I can’t seem to get the schedule to download or print. Could I get a link or copy sent to me directly?
Hi Emilee, Once you click on the link in the blog post the buttons to click to download or print are in the upper right hand corner of the screen.
It is ok if I do 1xT25 Focus workout and then 30 minute running ? I just want to push up my workouts, Ive been running almost everyday of the year and making mens-health workouts combine … This is my 5th focus t25 season jaja sorry for my english.
Hi Anton, I would say at your experience level that is perfectly fine. You could always skip a day here and there if you feel like your body needs some extra recovery time. Bethany
I’ve completed many Beachbody programs. I decided to train for a half marathon. I run 3 days a week. I think i will start doing T25 3 days a week as well. Thanks for the post!
You’re welcome!