i met with the trainer at the gym today. i told her about my goal and showed her a plan i had gotten online as to how to train for it (http://running.about.com/od/getstartedwithrunning/ht/getstarted.htm) she liked it, said to extend it into 16 weeks instead of 8....once i complete that then go back about halfway in the plan and increase the speed that i run. i do the interval training 3x a week.
she also added some weight machines to the plan. i start at the weight we determined was best (she walked me through each machine noting which weight i felt most comfortable with) and then i can increase it once i'm able to do 3 reps of 15 with no problems.
this is the overall plan. i'm writing it here because if i loose my sheet i can always come back here and print it out again :)
Interval Training:
week 1 &2- walk 6 minutes, jog 1 minute, repeat 3X
week 3&4- walk 5, jog 2 . 3X
week 5&6- walk 3, jog 4. 4X
week 7&8- walk 2 , jog 5 4X
week 9&10-walk 2, jog 8 3X
week 11&12- walk 2, jog 9 3X
week 13&14- walk 1, jog 11 3x
week 15&16- walk 5, jog 20
run 30 min!
Weight Machines
leg press 50lbs
leg extension 30lbs
leg curl 30lbs
hip abductor 30lbs
hip adductor 25lbs
calf extension 10lbs
glute kick-back 25lbs
abdominal 40lbs
lower back extnesion 50lbs
3 comments:
Wow! Maybe that Mrs. Universe thing wasnt a joke! After all that, you should be able to bench press Chris!
wow! im impressed. we just bought a wii fit and that is hard work but you are outdoing us! good luck.
i'd love to afford a wii and do the fit program..it looks like something fun.plus you can do it at home and keep an eye on your little angels at the same time :)
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