Tuesday, June 30, 2009

running plan

Complete lack of discipline and excessive chocolate comsumption has caused me to put on a few kgs in the last month or two. Nothing at all drastic, but it would be good to take control now. I need a bit of focus for my exercise, something new to aim for. I'm not a runner at all (a year ago I couldn't run 500m) but I've decided to set a running goal. My aim is to get to 5km in 30 minutes in 4 weeks. I can now jog 4km but I'm very slow.

I've adjusted a training schedule from here. Here is my plan:

Week 1

  • Monday = Pump class
  • Tuesday = Circuit class
  • Wednesday = 30 minute run/jog
  • Thursday = rest day, nothing.
  • Friday = attack (cardio) class
  • Saturday = 30 minute run/jog
  • Sunday = 30 minutes run/jog

Week 2

  • Monday = Pump class
  • Tuesday = Circuit class
  • Wednesday = 30 minute run/jog. After the run ask yourself how you felt during the run and whether you enjoyed it.
  • Thursday = rest day, nothing.
  • Friday = attack (cardio) class
  • Saturday = jog/run for 15min then 5min at the pace you would like to run your 5km's in then followed by 10min easy jogging.
  • Sunday = 30 minutes run/jog

Week 3

  • Monday = Pump class
  • Tuesday = Circuit class
  • Wednesday = 5min jog/run then 15min at the pace you would like to run your 5km in, then followed by 10min easy jogging.
  • Thursday = rest day, nothing.
  • Friday = attack (cardio) class
  • Saturday = an easy day. Only 30min jog/run. Can you see your improvement, if not then you need return to week 2 of this schedule.
  • Sunday = 30-40min light jog/run TALK TEST
Week 4
  • Monday = Pump class
  • Tuesday = Circuit class
  • Wednesday = 5min jog/run then 15min at the pace you would like to run your 5km in, then followed by 10min easy jogging.
  • Thursday = rest day, nothing.
  • Friday = attack (cardio) class
  • Saturday = 20 min light jog/run TALK TEST with exercises after
  • Sunday = Go for your PACED 5km run and enjoy.

3 comments:

  1. This whole thing makes me feel so guilty.

    *goes to sulk in the corner until dessert time*

    ReplyDelete
  2. Yes, here's my exercise plan for the next month:
    Week 1: no exercise
    Week 2: no exercise
    Week 3: no exercise
    Week 4: no exercise

    Maybe I need you to draw me up a plan, Simone!

    ReplyDelete
  3. How about a walk along the beach? That might count.

    ReplyDelete