Running Plan – 8km
Goal: Run 8 km!
Principles:
- Stick to your goals!
- Make yourself sweat and puff
- Take deep breaths in recovery times
- If it’s too easy decrease recovery times, if it’s too hard recover for an extra 30 sec
- Enjoy the fresh air and head space, maybe take some tunes to listen to
- Record your future challenges to map your progress
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Time / Duration |
Intensity |
Mode |
Checks |
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1 |
45 min |
Moderate (difficult to talk to someone) |
Brisk walking 10 min to warm up Jogging 5min, walk 5 min (repeat 4 times). Walk to cool down and STRETCH |
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2 |
60 min |
Moderate (difficult to talk to someone) |
Brisk walking 5 min to warm up. Jog 10 min, walk 3 min. (Repeat 4 times) Walk to cool down and STRETCH |
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3 |
60min |
Moderate (difficult to talk to someone) |
Brisk walking 5 min to warm up. Jog 15 min, walk 2 min, (repeat 3 times) Walk to cool down and STRETCH |
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Look on Google maps to make an 8 km loop around your area. Do the following programs around the loop. |
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4 |
50 min |
Moderate (difficult to talk to someone) |
Brisk walking 5 min to warm up. Jog 25 min, walk 1 min, jog 20 min Walk to cool down and STRETCH |
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5 |
Time yourself |
Moderate (difficult to talk to someone) |
Jogging around your 8 km loop. Walk to cool down and STRETCH |
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6 |
Time yourself |
Moderate (difficult to talk to someone) |
Jogging around your 8 km loop, every 2nd block increase the pace; then slow down in alternate blocks. Walk to cool down and STRETCH |
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Running Plan – 4km
Principles:
- Stick to your goals!
- Make yourself sweat and puff
- Take deep breaths in recovery times
- If it’s too easy decrease recovery times, if it’s too hard recover for an extra 30 sec
- Enjoy the fresh air and head space, maybe take some tunes to listen to
- Record your future challenges to map your progress
Goal: Run 4 km
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Time / Duration |
Intensity |
Mode |
Checks |
||||
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1 |
45 min |
Moderate (difficult to talk to someone) |
Brisk walking 10 min to warm up Jogging 3 min, walk 5 min (repeat 4 times). Walk to cool down and STRETCH |
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2 |
45 min |
Moderate (difficult to talk to someone) |
Brisk walking 10 min to warm up. Jog 5 min, walk 3 min. (Repeat 5 times) Walk to cool down and STRETCH |
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3 |
45 min |
Moderate (difficult to talk to someone) |
Brisk walking 5 min to warm up. Jog 7 min, walk 2 min, (repeat 4 times) Walk to cool down and STRETCH |
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Look on google maps to make a 4 km loop around your area. Do the following programs around the loop. |
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4 |
40 min |
Moderate (difficult to talk to someone) |
Brisk walking 5 min to warm up. Jog 15 min, walk 1 min, jog 15 min Walk to cool down and STRETCH |
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5 |
Time yourself |
Moderate (difficult to talk to someone) |
Jogging around your 5 km loop. Walk to cool down and STRETCH |
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6 |
Time yourself |
Moderate (difficult to talk to someone) |
Jogging around your 4 km loop, every 2nd block raise the pace, then slow down in alt blocks. Walk to cool down and STRETCH |
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Rock Climbing
September 13, 2010 by admin
Filed under Client Outings
Coastal Bodies trainers and clients gripped the walls at ‘The Ledge’ rock climbing centre on 4th of September. Although wet and miserable outside there were many laughs and challenges to be had on the walls. We climbed for about 2 hours, it certainly got the heart rate up and gave us a chance to meet some new faces, develop our rockclimbing skills, and generally have a good laugh together. We refuelled with afternoon tea and got some hot tips from our dietician Jess Lewis about fueling for exercise. Everyone had the chance to fire questions at her and learn the truth about when to eat and what’s best to eat – especially if we’re training.
Come Monday, we all discovered the muscles in our forearms like never before, but the fun memories and challenges conquered made it all worth while. Join us for our next client outing at Maroubra. The Maroubra fun run is on the 24th of October and Coastal Bodies is entering a team. Get involved and run 4 km or test your endurance on the 8km run, most importantly don’t miss out! Sign up at http://www.maroubrafunrun.com/funrun/
