Welcome to Scribd. Sign in or start your free trial to enjoy unlimited e-books, audiobooks & documents.Find out more
Download
Standard view
Full view
of .
Look up keyword
Like this
34Activity
0 of .
Results for:
No results containing your search query
P. 1
Fitness Guide 50-53

Fitness Guide 50-53

Ratings: (0)|Views: 2,131|Likes:
Published by The Guardian

More info:

Published by: The Guardian on Jan 05, 2011
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

12/14/2013

pdf

text

original

 
50 
|
 Get fit for freeRunning
|
 51
    W    E    E    K    T    W    O    W    E    E    K    F    O    U    R
WEEK THREE
Before you begin
Always spend 5 minutes on a walkingwarm-up and 10-15 minutes on a gentlestretching cool-down. RPE is your rateof perceived exertion. Running at 40%RPE means running at 40% of whatyou think is your maximum effort.The cross-training (non-running)sessions below build core strengthand flexibility and help prevent injury.
5KM: WEEK ONE
Day 1
15 mins corework; 15 minsstretching
Day 2
20 mins at40% RPE
Day 3
Rest
Day 4
10 mins at50% RPE;5 x (1 min at70% RPE +2 min recovery jogs); 10 minsat 40% RPE
Day 5
Rest
Day 6
20 mins at60% RPE
Day 7
30 mins at40% RPE
Day 1
20 minscore work;20 minsstretching
Day 7
40 mins at50% RPE
Day 1
20 mins corework; 20 minsstretching
Day 2
10 mins at50% RPE; 3 x(3 mins at 80%RPE with 3 minrecovery jogs);10 mins at40% RPE
Day 3
25 mins at50% RPE
Day 4
25 mins at40% RPE,incorporating6 x 45 secsat 100%RPE (flat-outsprinting)
Day 5
Rest
Day 6
15 mins at30% RPE
Day 3
Rest
Day 5
Rest
Day 2
25-30 minsat 50% RPE
Day 6
20 mins at60% RPE
Day 4
10 mins at 50%RPE; 20 minsfartlek. Thiscan be basedon time (1 minsprint), distance(400m sprint),or landmarks(sprint to thatlamppost). 5 mincool-down jog
Day 4
10 mins at 50%RPE; 20 minsfartlek; 10 minsat 50% RPE
Day 5
Rest
Day 3
20 mins corework; 20 minsstretching
Day 6
25 mins at50% RPE
Day 2
15 mins at 50%RPE, then 4 x(2 mins at 70%RPE with 90 secrecovery jog);then 10 minsat 40% RPE
Day 7
30 mins at 40% RPE
Day 7
5km
Day 1
20 mins core work;20 mins stretching
    I    L    L    U    S    T    R    A    T    I    O    N   :    J    A    M    I    E    C    U    L    L    E    N
5-10km running plans
If you’re already able to do a 20-minute jog without stopping, follow thesetraining plans to gradually build up your pace and endurance. Choose between a 5km or 10km target and start unleashing those endorphins

Activity (34)

You've already reviewed this. Edit your review.
Jon LeBon Jlb liked this
1 thousand reads
1 hundred reads
pantone209 liked this
aliceabusmus liked this
Fidz Lianko liked this
hakanakah liked this
flyingtiger liked this
windua liked this
Abboud Hawwa liked this

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->