Now that I am registered for the race taking place on March 27, 2011, I have to step up my game. I need to work out with discipline especially with 9 weeks to go. It is already week 4 of the program. I feel a cold coming on which has me worried. With so little time, I can’t afford to be ill. I hope its nothing that sleep can’t cure.
For the next 9 weeks I‘ll be working out according to the program below.
Weekly program
Monday: Walk/Jog + Upper Body Workout
Tuesday: Cross training (elliptical, cycling, dance, taebo, etc)
Wednesday: Walk/Jog + Lower Body Workout
Thursday: Plyometrics or High Intensity Interval Training
Friday: Walk/Jog + Core
Saturday: Walk + Stretching
Sunday: Walk + Foot Exercises
Monday: Walk/Jog + Upper Body Workout
Tuesday: Cross training (elliptical, cycling, dance, taebo, etc)
Wednesday: Walk/Jog + Lower Body Workout
Thursday: Plyometrics or High Intensity Interval Training
Friday: Walk/Jog + Core
Saturday: Walk + Stretching
Sunday: Walk + Foot Exercises
Walk/Jog Schedule
3 times a week
Walking at 5.6 KPH or 11 minutes/km
Jogging at 8 KPH or 7.5 minutes/km
| Week | Walking Interval (minutes) | Jogging Interval (minutes) | Number of Walk/Jog Repetitions | Total Time (minutes) |
| 1 | 4 | 1 | 7 | 35 |
| 2 | 3 | 2 | 8 | 40 |
| 3 | 3 | 2 | 9 | 45 |
| 4 | 2 | 3 | 10 | 50 |
| 5 | 2 | 3 | 9 | 45 |
| 6 | 1 | 3 | 14 | 56 |
| 7 | 1 | 4 | 12 | 60 |
| 8 | 1 | 4 | 13 | 65 |
| 9 | 1 | 5 | 9 | 54 |
| 10 | 1 | 5 | 12 | 72 |
| 11 | 1 | 6 | 11 | 77 |
| 12 | 1 | 6 | 9 | 63 |
For more details of the walk/jog schedule above follow this link: Source
Håller tummarna att du håller dig frisk gumman. Kram. Vad spännande!!!
Vi får hoppas verkligen att förkylningen håller sig borta. Massa kramar