NAME Maya de Aristizábal I JOIN XMIL CHALLENGE: YES, NO dEAdLINE: OCtObEr, 9 (V.

CtObEr, 9 (V. CLASSrOOM) XMIL CHALLENGE UNIT 1: PHYSICAL TRAINING

I want you to create your own training plan. After ten weeks, we are going to run five kilometers. You
must start gradually until your reach our goal following these guidelines:
WARM UP: (Here you must write the warm up)
1. The first four weeks you must train between 40 minutes – 1 hour: heart rate target zone 55% - 60% Jogging slowly, Side lunge, Jumping Jacks, Side
the last week you must reach the distance of 3 km (running) squat, forward leg swing, high knees
2. The following 4 weeks you must reach the 5 km distance by running gradually. Never run five km, it
means you can run sets of 2, 3 or 4 km. Heart rate target zone 60% - 70%.
3. The last two weeks you must run 5 km twice a week. Heart rate target zone 60% - 70%
4. Before doing this task, you must read the virtual classroom resources and do the task “heart rate
and xmil challenge”
5. Days one and three are “running days”. The day two I want you to make a strength training: 40´
and a minimum of six exercises.
6. Let´s see the next example.

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

- 3 km walking fast
- 1 km walking fast - 2 km walking fast - 2´5 km walking fast - 3 km walking fast - 2´5 km running
dAY ONE - 1 km running - 1 km running - 2 km running - 2´5 km running - 15 minutes stretching
- 15 minutes stretching - 15 minutes stretching - 15 minutes stretching - 15 minutes stretching

Burpees 3 sets x 5 reps /1´rest leg extension 3 sets x 5 reps

leg extension 3 sets x 5 reps /1´rest/3´rest /3´rest /1´rest/3´rest
Burpees 3 sets x 5 reps /1´rest/3´rest lying femoral3 sets x 5 reps /1´rest/3´rest Crunch 3 sets x 5 reps / lying femoral3 sets x 5 reps Burpees 3 sets x 5 reps /1´rest/3´rest
Crunch 3 sets x 5 reps / 1´rest / 3´rest assisted pull-ups 3 sets x 5 reps 1´rest / 3´rest /1´rest/3´rest Crunch 3 sets x 5 reps / 1´rest / 3´rest
Push-ups 3 sets x 5 reps / 1´ / 3´ /1´rest/3´rest Push-ups 3 sets x 5 reps / 1´ / 3´ assisted pull-ups 3 sets x 5 reps Push-ups 3 sets x 5 reps / 1´ / 3´
Bicep curls 3 sets x 5 reps/ 1´ / 3´ chest press 3 sets x 5 reps /1´rest/3´rest Bicep curls 3 sets x 5 reps/ 1´ / 3´ /1´rest/3´rest Bicep curls 3 sets x 5 reps/ 1´ / 3´
dAY tWO Squat 3 sets x 5 reps/ 1´ / 3´ shoulder press 3 sets x 5 reps /1´rest/3´rest
Lying Back Extensions 3 sets x 5 reps/ 1´ French press3 sets x 5 reps /1´rest/3´rest
Squat 3 sets x 5 reps/ 1´ / 3´ chest press 3 sets x 5 reps Squat 3 sets x 5 reps/ 1´ / 3´
Lying Back Extensions 3 sets x 5 reps /1´rest/3´rest Lying Back Extensions 3 sets x 5 reps/ 1
/1´rest/3´rest shoulder press 3 sets x 5 reps
/1´rest/3´rest
French press3 sets x 5 reps /1´rest/3´rest

EXAMPLE: EXAMPLE:
- 1 km walking fast - 2 km walking fast - 2´5 km walking fast - 3 km walking fast - 3 km walking fast
- 1´5 km running - 1´5 km running - 2´5 km running - 2´5 km running - 3 km running
- 15 minutes stretching - 15 minutes stretching - 15 minutes stretching - 15 minutes stretching - 15 minutes stretching
dAY tHrEE
 WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10
- 3 km walking fast -3 km walking fast
- 2 km walking fast - 2´5 km running - 3 km running - 4 km walking fast - 4 km walking fast
- 1´5 km running - 15 minutes stretching -15 minutes stretching - 3´5 km running - 4 km running
dAY ONE - 15 minutes stretching -15 minutes stretching -15 minutes stretching

leg extension 3 sets x 5 reps

leg extension 3 sets x 5 reps Burpees 3 sets x 5 reps /1´rest/3´rest leg extension 3 sets x 5 reps Burpees 3 sets x 5 reps /1´rest/3´rest /1´rest/3´rest
/1´rest/3´rest Crunch 3 sets x 5 reps / 1´rest / 3´rest /1´rest/3´rest Crunch 3 sets x 5 reps / 1´rest / 3´rest lying femoral3 sets x 5 reps
lying femoral3 sets x 5 reps Push-ups 3 sets x 5 reps / 1´ / 3´ lying femoral3 sets x 5 reps Push-ups 3 sets x 5 reps / 1´ / 3´ /1´rest/3´rest
/1´rest/3´rest Bicep curls 3 sets x 5 reps/ 1´ / 3´ /1´rest/3´rest Bicep curls 3 sets x 5 reps/ 1´ / 3´ assisted pull-ups 3 sets x 5 reps
assisted pull-ups 3 sets x 5 reps Squat 3 sets x 5 reps/ 1´ / 3´ assisted pull-ups 3 sets x 5 reps Squat 3 sets x 5 reps/ 1´ / 3´ /1´rest/3´rest
dAY tWO /1´rest/3´rest Lying Back Extensions 3 sets x 5 /1´rest/3´rest Lying Back Extensions 3 sets x 5 reps/ chest press 3 sets x 5 reps
chest press 3 sets x 5 reps reps/ 1 chest press 3 sets x 5 reps /1´rest/3´rest
/1´rest/3´rest /1´rest/3´rest shoulder press 3 sets x 5 reps
shoulder press 3 sets x 5 reps shoulder press 3 sets x 5 reps /1´rest/3´rest
/1´rest/3´rest /1´rest/3´rest French press3 sets x 5 reps /1´rest/3´rest
French press3 sets x 5 reps /1´rest/3´rest French press3 sets x 5 reps /1´rest/3´rest

- 2´5 km walking fast -3 km walking fast -3 km walking fast - 4 km walking fast - 4 km walking fast
- 2´5 km running - 2´5 km running - 3 km running - 3´5 km running - 4 km running
- 15 minutes stretching -15 minutes stretching -15 minutes stretching -15 minutes stretching -15 minutes stretching
dAY tHrEE