How to Combine Focus T25 and Running to Train for a 5K Race

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

1. Order Focus T25 through this direct link to Team Beachbody. 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.
2. Follow the workout plan below. I tried to make the image below large enough to see. If you are having difficulty seeing  the chart below, here is a pdf download of my running and Focus T25 workout schedule that you can easily save to your computer and/or print.

If you have any questions, please leave me a comment below.