My 6-Week CrossFit-Running-Yoga Training Plan

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

I have a couple of races coming up on my fall calendar, so I made a training plan for myself. This weekend, I’m running the Reebok Canton Road Race on a team sponsored by Reebok and Fitfluential. I’m also running the Army 10-Miler in October, so I really want to keep up my mileage, so I don’t suck ass can finish with a smile on my face. Having a game plan always seems to motivate me.



On the bus ride home from New York City last week, I created a handwritten training plan on the back of my Bolt Bus ticket. It was a nice, little schedule until it got crumpled and wet in my bag. Oops!


So, yesterday, I made this pretty thing:


Much better! I love having my training schedule all laid out, nice and neat. This one incorporates:

  • CrossFit – 2 or 3 times per week
  • Running – 1 or 2 times per week
  • Yoga – once a week
  • Rest – at least 2 days per week

I have to admit, this plan seems like the most balanced training schedule I’ve ever made for myself. Usually, I go all balls-to-the-wall when I create training plans, so I almost always overdo it, get injured or have a flare, which, obviously, doesn’t make me a better athlete. It actually does just the opposite. This time, however, I incorporated lots of rest and yoga days to give my body plenty of time to recover between intense CrossFit workouts and long runs.

I made this plan with my personal schedule in mind for the next 6 weeks. I’m doing a lot of travel, so I planned my workouts around those trips. I’m sure I’ll make small changes here and there, but it’s a good guide to keep me on track. The visual aspect helps me stay on top of my workouts and, honestly, I just like making training schedules to motivate myself. “Training” to me means having a game plan and sticking to it the best I can to prepare for an upcoming event, and I have a feeling this one is a good one!


This morning’s breakfast was a bowl of “Oatmeal” Minus the Oats made with coconut milk, (defrosted) strawberries, and a scoop of sunflower butter. I also drank a glass of iced Dandy Blend with almond milk.

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Question of the Day

What does “training” mean to you? How often do you make your own training plans? 

P.S. You still have time to enter my giveaway to win some Nikki’s Coconut Butter! I’m picking a winner this afternoon!



  1. Well I make a training plan when I’m doing a big race, but now that I have a hip injury again then it makes things a little more difficult. I do notice that when I go balls to the wall about my training also, that my Crohn’s acts up a little more frequently. The digestive tract and frequent running seem to dislike each other for some reason.

  2. I like this training plan! I always feel overwhelmed when I add more to my plate than just CrossFit so this is a great example that it doesn’t need to be overdone! My new running goal is to run a 10k so it’s good to know that training runs do not have to happen nearly as often as I thought!

  3. Training to me is planned exercise with a specific goal in mind. Otherwise, you’re “just” working out. (Which isn’t bad in the least, just different.) I do much better by setting a specific goal for myself with target workouts along the way. I make a new plan every time I make a new goal. 🙂
    I like your planned rest and lighter workouts. It’s something that I don’t get enough of, so I can definitely admire when someone else incorporates it seamlessly.

  4. I make a month training plan and the beginning of each month. For me, it’s no necessarily working toward a run/athletic achievement but more for keeping me accountable. I follow the plan to get me working out.

  5. I did the Army 10-Miler two years ago. What a crowded race!

    I just made up a training plan this weekend that started on Monday. I was SO excited to have it all written down on my calendar. It helps me in my workouts to have direction.

  6. Training used to mean something but lately, I haven’t been dedicated… and I have a full marathon in 5 and a half weeks! I have a half this weekend that should give me an idea of where I stand. I’m actually looking forward to not being in training!

  7. I definitely agree that having something written down with an end goal in mind keeps me motivated. During the summer when I didn’t really have a race or certain goal in mind, my workouts seemed to just be all over the place. It’s nice to have the plan so you stay consistent. I just put together my training plan for my first marathon!!

  8. I like to plan out my workouts for the week, regardless of if I’m training for something, just so that I feel like I have “dates” that I can’t miss. Right now I’m training for my first half-marathon and I’m trying to incorporate lots of strength-training and yoga in so that I don’t hurt myself with the longer runs!

  9. I don’t often write a training schedule. I have a workout schedule that I maintain, but with no goal in mind other than overall fitness, I wouldn’t really call it a ‘training schedule.’ But I do plan my workouts to maximize recovery time for each muscle group. I have been seeing much faster results since making that change.

  10. I don’t often make my own training plans though I probably should so they fit better into my life. Generally I find a training program that already exists and just slightly alter it. This kind of works but I’m sure if I made my own, it would be easier to stick to everyday.

      1. @Tina: Not anymore 🙁 broke my wrist doing a boxjump in flip flops [after a few beers].. but my BF is doing it so i’ll be there to cheer him on!

  11. I love making training plans, but usually only make them for races. My fiance and I are running in the Army 10 Miler as well. I tend to overdo it too when training and I’m definitely guilty of not stretching as much as I should.

  12. I only really put plans together when marathon training, and now I barely even do that! I have my general “outline” of what I want to accomplish any given week in terms of mileage, ST and XT, whether I’m actively training for a race or not. But after 8 years of marathons, I let my body tell me when/how to actually go about meeting my training goals each week. If I need to take an unexpected day off, I do it. The flexibility is great on my body and I think gradually, it’ll become a good fit mentally!

  13. Training means keeping my mileage up without hurting myself! I tend to do stupid/awesome things like my run yesterday: I went to Muskegon State Park on Lake Michigan for the most beautiful run of my life and totally jacked up my calves running up giant sand dunes. 5k on Saturday! (yikes)

  14. I love training plans. I love checking off my workouts. I love looking ahead to workouts that I have for the week. It helps hold me accountable. I’m currently training for a marathon in December and am following a 16 week plan to BQ! 🙂

  15. My problem with making a plan is I never stick to it… I consistently workout but i’m one of those people that really just go day to day, if I wake up and feel over tired i’ll make that a rest day, if i’m overly sore its yoga and if i’m just feeling a run I go for it… I don’t like to force myself into anything, for me it takes the fun out of it.

  16. I’m running my first marathon this fall so I’m definitely following a plan, but when it comes to smaller races I tend to just base my plan loosely on others. I think your plan looks great, I know next time I train for a big race I’m going to schedule in yoga and strength because I let them slide this past month and it resulted in some injuries. They’re just as important as the runs!

  17. This is a neat idea – for my marathon training plan, I looked at Hal Higdon’s outlines and then modified it for me. (Already had a base, so upped the milage overall) However, the best part about any plan is that it’s a guide to keep you accountable and on target, but it’s also flexible…if you’re too tired, not feeling well etc. you can always work that in.
    I actually like your plan – and might steal it! – for my post-marathon workout schedule…it’s going to be hard to get back to “normal” running and fitness (and I’m psyched to try Crossfit!)

  18. LOVELOVELOVE!! I just started CrossFit and I was trying to figure out how to run and incorporate CF. And after the on-ramp classes, I definitely need some Yoga. This is a great plan and it really helps me. Thank you!!!

  19. Saying that I loosely follow a training plan might be over doing it. Mainly I just set out to get a certain amount of miles in a day and do strength/crossfit twice during the week (on rest days and/or short run days). I feel like running is less fun when I HAVE to go this far or do this. I just listen my body and do as much as I can push it to do. I like the “I feel fantastic like I just kicked exercise’s ass!” not the “I am so glad that is over is was sucky lame sauce.”

  20. Looks like a balanced plan, Tina! To me, training means working out with a definite goal, like a race, in mind. I’m a type-A person, so even when I don’t have a race on the calendar, I still plan and record my weekly workouts; I feel more organized and focused going into a workout with a concrete plan.

  21. I’ve found that doing enough weight training & foam rolling keeps me uninjured. I’ve never had a major injury in all my racing & triathlons & fitness class teaching. Plus getting lots of sleep!!

    Yours looks great–way to get in some yoga & rest! Great things while upping fitness & getting results 🙂

  22. That balance looks fantastic!

    However, aren’t you a little worried about how little running is incorporated since you’re training for a race? Of course you know your body and your limits training is different for everyone 🙂 , etc. – but to train for a specific type of event (road race) wouldn’t you want to prep your body more in the running category?

  23. I really like your training plan! It seems well balanced! I’m trying to do CF 2x/week with running 4 days a week for my upcoming marathon. Its working nicely so far! I also am sure to avoid chipper workouts for fear of injury and burnout

  24. Your training plan really does look super balanced (with yoga and Crossfit all in there)!
    I am training for a marathon in December and got it from the “Complete Book of Women’s Running” from Runner’s World. I am incorporating my own things, such as some cross-training and yoga, for more balance as well.
    Good luck with your training!

  25. I am training for my first half-marathon in January and have my plan rolling about in my head which is not good. One day off is about all my body can handle and provides for M/W/F CrossFit, T/TH short runs, Sat or Sun long run – so far so good except I have some 5K’s coming up and have to get my kickboxing squeezed back in there somewhere. I like your 3 way plan and may use it to find my own wiggle room. Thanks for sharing!

  26. I’m currently trying to incorporate running into my yoga- heavy (ok, really only yoga!) schedule. I love seeing the balance that you have…including days off! I tend to go all or nothing and without a plan always seem to end up on the “nothing” side of the spectrum!!

    I also can’t wait to try the oatmeal minus the oats. I have been trying to cut out grains and am REALLY missing my overnight oats. Thank you for sharing the link to how you prepare it 🙂

  27. Good old Canton, Mass is my hometown! And the hometown to Reebok’s headquarters. I loves seeing the green and white logo for the Canton road race 🙂 I haven’t ran a race in a while, but definitely want to sign up for one soon. “Training” for me means making a loose workout plan with at least one solid rest day each week, and then trying my best to stick to it. I usually end up making small changes here and there as well though, which isn’t a bad thing.

  28. Hey Tina! Just wanted to say how inspiring you are… Even with suffering most days with UC symptoms, you still manage to stay positive and maintain your exercise. Of course you have bad days and need to skip workouts, but who doesn’t? I also have some health problems and exercise is totally last on my list- it just makes me feel so nauseous and sick. I am hoping that everything can work itself out and get me back in the game! Thanks for being a great role model 🙂 P.S. I already eat paleo-ish, so my diet is not the ’cause’ of my problems- more protein and less grains has helped me feel much better!

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