Jade Ohno: 1
Elinore Schlinker: No problem I will put together 2 different plans for you so you are able to choose which you feel is right for you. The first plan will focus on HIIT. This type of training allows you to train at a higher intensity for a shorter period of time, so your workouts are shorter but push you to your max so you get great results. I think this is a great way to improve fitness in a short period of time.The 2nd will focus on distance running. These workouts are longer as you are focusing on distance rather than speed but is also effective. Diet is VERY important!.... If your diet isn't correct the training will be nowhere near as effective.I APPOLOGISE NOW FOR THE LENGTH OF THIS POST/ANSWER----------------------------------------------------------------------------------------------------------------------------------------------------Plan 1- HIIT TrainingThe following program can take you from HIIT beginner to HIIT advanced in 6 weeks.- phas! e 1 starts with a work:rest ratio of 1:2 in for a total workout time of just under 17 minutes.-Phase 2 the work:rest ratio is 1:1 with a workout time of 18.5 minutes.-In Phase 3, the rest ratio is 2:1 with a workout time of 20 minutes.The suggested time of each phase can be modified to suit your personal fitness level. If you need to spend more than two weeks at a particular phase before moving up, that's fine. If a phase seems too easy and you want to go straight to the next phase that's also fine.You can do these workouts using skipping/jump rope, or just doing jumping jacks/warrior jumps or by sprinting/jogging, or working on a stationary cycle or cross trainer. Whatever you prefer, aslong as you follow the work-to-rest intervals as indicated.Phase 1 (1:2): Weeks 1-2Time/Activity:-30 seconds High-Intensity Exercise-60 seconds Rest or Low-Intensity Exercise-Repeat another 10 times, followed by a final 30-second high-intensity blast.Total time: 17 minutesPhase 2 (1:1): We! eks 3-4Time/Activity-30 seconds High-Intensity Exercise-30 sec! onds Rest or Low-Intensity Exercise-Repeat another 11 times, followed by a final 30-second high-intensity blast.Total time: 18.5 minutesPhase 3 (2:1): Week 5-6Time/Activity-30 seconds High-Intensity Exercise-15 seconds Rest or Low-Intensity ExerciseRepeat another 25 times, followed by a final 30-second high-intensity blast.Total time: 20 minutesI recommend you train 5-6 days a week with 3-4 of those days being your HIIT training and the remaining days focusing on another lower intensity type of exercise. Always allowing yourself a recovery/rest day. It is very important not to over train.Plan choice 2:Distance running: You can change your rest days to fit around you. This is just an example.This time range takes you up to a regular 40miles a week, though it would still be fine to lower distances and give yourself extra rest days and only do 25-30miles a week depending on your fitness level.The key here is to get good quality sessions. It is better to only train 3-4 days at ! a higher quality than try and train the 6 days a week and not perform as well. This plan is very intense and is the sort of plan runners use to train for half marathons and runs of the same kind so this is not a plan I'd expect you to follow all the time it is just to get you quick results in the time frame you specified.Week 1:Mon- 3 miles easy pace.Tues- 3 miles, little faster than mon.Weds- 3 miles, include 30 seconds sprint.Thurs- 3 miles, off road running.Fri- Rest DaySat- 3 miles, include some strides.Sun- 4-5 miles, take it easy.Week 2: Mon- 3 miles, easy paceTues- 5 miles, steady on hilly course.Weds- 4 miles, include 16 mins of 1min fast : 1min jogThurs- 4 miles, easy pace.Fri- Rest DaySat- 3 miles, fast Sun- 5-6 miles, easy paceWeek 3: Mon- 4 miles, easy pace.Tues- 5-6 miles, steady.Weds- 4 miles, easy pace.Thurs- 8 x 90secs fast : 90secs slowFri- Rest DaySat- Rest DaySun- 6-7 miles slow. Week 4: Mon- 6 miles, easy pace off road.Tues- 7-8 miles, easy pa! ce.Weds- 6 miles, include bursts up hills.Thurs- 3 mile easy jog.Fri- R! est Day.Sat- 5-6 miles on grass.Sun- 7-8 miles, easy pace. Week 5: Mon- 6 miles, easy pace.Tues- 6 miles.Weds- 7-8 miles fartlek on grass.Thurs- 3 mile jog.Fri- Rest.Sat- 5 miles, easy pace.Sun- 3 mile warm up jog, then 5-6miles.Week 6: Mon- 3 miles easy pace.Tues- 6-8 miles, easy pace.Weds- 6-8 miles, slightly faster.Thurs- 6 miles easy, include 1 mile at Fast pace ( quick as you can).Fri- Rest or 3 mile jog.Sat- 4 miles easy pace.Sun- 8-10 miles.I am unable to fit the diet advice on here but feel free to email me if you need help with this. Remember diet is very important if not more important. So make sure you are following a balanced diet that is effective to your training. I hope I was of some help. Good Luck! :D...Show more
Erin Arron: Yes i can run distance and i recently ran a 10k race, when i have trained using long distance in the past i have usually ran around 3.5 - 4miles. I don't currently do any other training apart from my fitness and footbal! l. I don't really want to include any weight training into this training program, however i would be interested in building muscle in other ways, such as sit-ups, press ups etc. I don't have a fixed diet, but i do try to eat healthily, eating lots of carbs and protein. I try to train around 3-4 times a week for about 2-3 hours each time, but i would like to increase this. Any help with a six week plan would be greatly appreciated, thanks very much....Show more
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