The training plan I found on the web for the 5km run is spread over 8 weeks. I am going to try to stick to this. Obviously if my knee gives me trouble or I am unable to run, I may have to repeat certain weeks. I will not skip any if I miss them. I have tied in swimming with the running plan. I have no idea how tired I will be so the swimming element may also change weekly.
Daily Exercises
Twisting Sit Ups - Week 1 = 40 Week 2 = 50 Week 3 = 60
Press Ups - Week 1 = 15 Week 2 = 20 Week 3 = 25
Triceps Dips - Week 1 = 15 Week 2 = 20 Week 3 = 25
The Plank - Week 1 = 1min Week 2 = 1.30min Week 3 = 2min
Week 1 - 23 April
Monday - No running just daily exercises
Tuesday - Run for 1 min, walk for 2 mins. repeat 6 times and daily exercises
Wednesday - Just daily exercises
Thursday - Run for 1 min, walk for 2 mins. repeat 6 times and daily exercises
Friday - Just daily exercises
Saturday - Swim 8 lengths and daily exercises
Sunday - Run for 1 min, walk for 1 min, repeat 6 times
Week 2 - 30 April
Monday - No running just daily exercises
Tuesday - Run for 2 mins, walk for 2-4 mins. Repeat 5 times and daily exercises
Wednesday - No running just daily exercises
Thursday - Run for 1 min, walk for 1 min. Repeat 10 times and daily exercises
Friday - Just daily exercises
Saturday - Swim 10 lengths and daily exercises
Sunday - Run/walk a mile and daily exercises
Week 3 - 7 May
Monday - No running just daily exercises
Tuesday - Run for 3 mins, walk for 3 mins. Repeat 4 times and daily exercises
Wednesday - No running just daily exercises
Thursday - Run for 3 min, walk for 3 min. Repeat 4 times and daily exercises
Friday - Just daily exercises
Saturday - Swim 10 lengths and daily exercises
Sunday - Run for 3 mins, walk for 1-3 mins. Repeat 5 times and daily exercises
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