She's an Olympian and Pro Runner With the Brooks Beasts, and This Is Her Workout Routine
This is Meet My Workout Routine, where we profile weekly workout routines — unvarnished and imperfect — from women across all walks of life. Check out our past profiles here.
Marta Pen Freitas
2016 Olympian and professional runner for the Brooks Beasts
One week of workouts
"I've always felt a strong connection with running and fitness prior to being a track athlete," Marta told POPSUGAR. Running isn't just her job but a passion she shares with her father, who passed away a few years ago of a heart attack at one of Marta's track meets. "I use this pain as power and motivation to continue to make my dad proud of the daughter and athlete I've become," she said. "The idea that running isn't winning but instead the process of bettering myself has helped me fall in love with the sport." Plus, "there aren't many things" that can beat the mood boost of a good workout, Marta said. "A good workout sometimes is all I need to keep pushing and feel motivated . . . when I can give my all and succeed in a hard workout, I feel like I have superpowers."
Keep reading for an up-close-and-personal look at a week of Marta's workouts.
Monday, Feb. 1
10-mile easy pace run, running drills, and sprints
"Easy runs are my favorite way to start the week! Monday is a low-intensity day for me but with higher mileage. This run was done at a conversational pace for me, which meant I also got to log miles along my teammates. For today's run, Allie Ostrander joined me! Following my long run, I do a variety of different running drills to help work on my running form and strengthen key muscle groups."
Tuesday, Feb. 2
7-mile running workout with 150-meter sprints, weightlifting session, and hot yoga
"After my warmup, I did an easy 2.5-mile tempo run with some of the guy Beasts followed by some solo speed work. While endurance takes a long time to build, for me, speed is easier to bring back. After this speedy 150m workout, it'll be easier to push my body to a more intense output for our fitness test on Friday. After the track workout, we headed to the weight room. Today's session included a focus on core and and then some sets of specific strength exercises."
Wednesday, Feb. 3
8-mile easy pace run
"Wednesdays are recovery days! The Brooks Beasts don't meet as a team on Wednesday, so my schedule is a bit more flexible. I usually take advantage of a flexible schedule by sleeping in as late as my body can to make sure I'm getting ample amounts of rest and recovery. For these recovery run days, I'll sometimes run alone but find more joy in grabbing my husband or a teammate to join me while logging the miles."
Thursday, Feb. 4
10-mile easy pace run, trainer check-in, strength training, and yoga
"Thursdays are very similar to our Mondays; we meet as a team for easy miles and then work on some drills and medicine-ball exercises for extra strength and mobility. Checked in again with our athletic trainer, Sarah, to make sure that I'm caring for specific muscles and areas that we've been focusing on this week. My teammate Karisa Nelson and I worked through a few specific strength exercises and then had a great yoga session to loosen up and stretch it all out. Especially with busy weeks like this, refueling is so important to make sure I have energy to prepare for tomorrow's workout. Time to carbo-load and replenish for what's to come!"
Friday, Feb. 5
Fitness test day: sprints and post-workout weights, five-mile easy pace run
"I haven't been this nervous for a workout in a while! But as I ran, my times were better than my coach and I expected, so that's always a big win. All-out effort was definitely there, because the last few seconds of the reps felt like hours. Following the fitness test elements, I did an easy and short cooldown to finish a good day at the 'oval office.' Then, off to the gym to squeeze in a bit more strength training! With such a short and intense workout, I had some miles left to finish out the day. At sunset, I laced up for a solo run on the bike path. I was listening to music, and since I'm so used to running with my teammates, it was actually different and a nice way to change things up."
Saturday, Feb. 6
30-minute virtual workout with family in Portugal and 6-mile easy pace run
"Took advantage of an easier morning and Saturday to catch up with my family and guide them through a virtual workout. It was a really fun 30 minutes encouraging them to find ways to incorporate exercise into their at-home routine and connect with them while they're an ocean away. Around 11 a.m., I met up with some of my teammates for six easy miles on the Tramway Bike Path. We stopped for a coffee break before hitting the gym for 40 easy minutes on the Spin bike for a bit of extra cardio."
Sunday, Feb. 7
"Long run day! Today we did a progressive long run. Initially, I wasn't feeling that great, but after a couple miles, I started warming up, feeling more comfortable, and ended up cutting some seconds off the second half of the run. Finishing out the week with 15 miles of strong work is really rewarding! Postrun, we stuck around in the parking lot to cool down, drink our protein shakes, and enjoy the beautiful Albuquerque weather. Then, in celebration of our training week coming to a close and the Super Bowl later tonight, we all headed home to prepare a delicious Sunday feast."