Most of my training is on a treadmill with 2 friends of mine since we can all go at our own paces while remaining next to each other. This is essentially the training schedule I put together for us for the next 2-3 weeks
- Monday
- 5 min jog warm-up on 1.0 incline, starting at 5.5mph and go up by 0.1mph each minute
- Stretch
- 40 min run, start at 6 mph, incline 1.5, and increase throughout time
- 5 min warm-down then stretch
- Tuesday
- 5 min jog warm-up on 1.0 incline, starting at 5.5mph and go up by 0.1mph each minute
- Stretch
- 20 min hard pace; start at 7.0 mph and incline 7.5 and increase throughout time
- 5 min warm-down, stretch
- Ab Ripper X program, from P90X
- Wednesday
- Part A - in the morning
- 5 min jog warm-up on 1.0 incline, starting at 5.5mph and go up by 0.1mph each minute
- Stretch
- High Weight (3 x 6-8 reps) weightlifting workout - Target muscles: Arms, Chest, Shoulders
- 3 warm-down then stretch
- Part B - in the afternoon
- 5 min jog warm-up on 1.0 incline, starting at 5.5mph and go up by 0.1mph each minute
- Stretch
- High Weight (3 x 6-8 reps) weightlifting workout - Target muscles: Legs, Abs, Back
- Thursday
- Stretch Day - P90X stretch program
- Friday
- 5 min jog warm-up on 1.0 incline, starting at 5.5mph and go up by 0.1mph each minute
- Stretch
- Run 5K auto training program on treadmill, starting speed 6.0mph
- 5 min warm-down, stretch
- Ab ripper X program from P90X
- Saturday
- 5 min jog warm-up outdoors, if weather permits
- 5+ miles outdoor run if weather permits (or on treadmill if not)
- 5 min warm-down, stretch
Although I have not posted my times or distances for this week, I will make sure to do so for next week when we really go all out.
Keep following, commenting and ask questions if you want!
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