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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Why Stretch?
June 10, 2010 by admin
Filed under lifestyle, Stretching
Why Stretch?
- Improve posture. By stretching you are conteracting some of the positions we keep our muscles in for extended periods of time, allowing all muscles to keep their length.
- Increases range of movement around joints and Improves balance making daily activities easier to perform. Think back to a time you had tight muscles after a heavy workout… What did it stop you from doing? Maybe you had tight thigh muscles and all of a sudden sitting down became very painful. Stretching helps keep muscles flexible around joints and relieve muscle soreness.
- Relaxation. Stretching helps release muscles that become tense as a result of stress.
- Alleviate muscle soreness. Stretching increases circulation to muscles. This increases the rate of recovery by removing waste products from the muscle.
- Potential increase in muscle power and ability to control muscles. This will improve your sporting ability along with strength to do every day activities
- Decreases Risk of Injury. Each of the above factors means you’re less likely to injure yourself during sport, general exercise and every day activities.
It’s time to give your body what it deserves – A good stretch!
