Plassey 10k 29th March 2008
The training programme this week is aimed towards the goal of 20 minutes jogging with no walking by Saturday. Don’t forget to stride briskly for five minutes before and after each session. It is important that you replenish the body's depleted energy stores on completion of a run. The best time to do this is within the first hour of exercise. Eat food that is high in carbohydrates, such as a banana, honey and white bread sandwich, pasta or an energy bar. Drink plenty of fluids to replace those that have been lost through perspiration. If possible, use the first hour after exercise to relax and give your body a chance to recover. Your waistline should be starting to feel the benefits of the new active you by now. You should also feel like you have more energy on a daily basis. If this is not the case and you are feeling drained you are training too hard. Remember you should be able to carry on a conversation while you are jogging so don’t run too fast if you are not ready. This year the goal is to complete the race. You can worry about winning it next year!!
Week Six - Get up and Get active with Sinéad Reddan
Monday Jog 8 minutes, stride 90 seconds Jog 5 minutes, stride 3 minutes Jog 8 minutes, stride 2 minutes Tuesday Decrease first stride to 1 minute and increase second Jog to 7 minutes Wednesday 20 mins Treadmill Speed Interval, alternating 1 min slow with 30 secs faster 10 mins Exercise Bike hill programme Thursday Jog 9 minutes, stride 3 minutes Jog 10 minutes, stride 2 minutes Jog 5 minutes, stride 2 minutes Friday 20 mins Arc Trainer Incline 10, choose your own resistance 10 mins Rowing Saturday Jog 20 minutes, no striding Sunday Rest day
If you are aware of any possible medical reason why you shouldn’t exercise please consult with your doctor before following this training schedule. Pain during exercise is a sign that something is wrong. Slow down or stop. Wear proper training shoes that will give good support to your feet. Wear loose-fitting clothes that allow for evaporation of sweat. Drink plenty of water before, during and after exercise.