I know that many runner friends out there have used training plans...how does this sound?
25/0 = walk/run
And would it be ok to elliptical on my off days? I am shooting for 6 days of exercise with only one day a week off for weight loss purpose....
Phase I Walk/Run Month 1 Mostly Walking (Times in minutes per day)
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 25/0 | Off | 30/0 | Off | Off | 30/0 | 85/0 |
| 2 | Off | 27/3 | Off | 27/3 | Off | Off | 27/3 | 81/9 |
| 3 | Off | 24/6 | Off | 24/6 | Off | Off | 24/6 | 72/18 |
| 4 | Off | 27/3 | Off | 24/6 | Off | Off | 24/6 | 75/15 |
Grand total: 313/42
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Phase - II Walk/Run Month 2 Mostly Walking (Times in minutes per day)
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 21/9 | Off | 21/9 | Off | Off | 21/9 | 63/27 |
| 2 | Off | 18/12 | Off | 18/12 | Off | Off | 18/12 | 54/36 |
| 3 | Off | 15/15 | Off | 15/15 | Off | Off | 15/15 | 45/45 |
| 4 | Off | 18/12 | Off | 15/15 | Off | Off | 15/15 | 48/42 |
Grand Total: 210/150
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Phase - III Walk/Run Month 3 Mostly Running (Times in minutes per day)
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 12/18 | Off | 12/18 | Off | Off | 12/18 | 36/54 |
| 2 | Off | 9/21 | Off | 9/21 | Off | Off | 9/21 | 27/63 |
| 3 | Off | 6/24 | Off | 6/24 | Off | Off | 6/24 | 18/72 |
| 4 | Off | 9/21 | Off | 6/24 | Off | Off | 6/24 | 21/69 |
Grand Total: 102/258
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Phase - IV Run Month 4 All Running (Times in minutes per day)
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 15 | Off | 15 | Off | Off | 20 | 50 |
| 2 | Off | 20 | Off | 20 | Off | Off | 20 | 60 |
| 3 | Off | 20 | Off | 25 | Off | Off | 25 | 70 |
| 4 | Off | 25 | Off | 25 | Off | Off | 30 | 80 |
Grand Total: 260
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1 comment:
I would not use the elliptical for your off days, I don't think. It's still a pretty good cardio workout, so if anything, I might even use that to replace a run if your joints were hurting or it was too hot to run outside and you were sick of the treadmill. Non-running days should be something that involves stretch and strength, like yoga (which, hypocrite, table for one, NEVER do yoga) or even just plain old stretching and lifting weights or working abs. Definitely still work out, but you need a break from the cardio or your body won't have enough recovery time.
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