Covered 2 miles in 1/2 an hour which worked out slower than my walk from Kidsgrove home!
They say practice makes perfect!!
We shook hands on the following 3 challenges:
Tortoise!
Hare!!
1. October - 8km on exercise bike followed by a 1 mile run on the treadmill
2. November - 10km run along Wheelock Rail Trail and the Trent and Mersey Canal
3. December - 20km on exercise bike on Saturday followed by 10km on the treadmill on the Sunday
To help me with the running I'll be doing the following training:
Week One:
Tueday: 3-4 mins easy, 1-2 mins recovery x4
Thursday: 5-7 mins steady, 3 mins recovery x2
Weekend: Long run: 8 mins hard, 3-4 mins recovery x3
Week Two
Tuesday: 10 mins easy, 5 mins recovery x2
Thursday: 5 mins warm-up (3-4 mins hard, 3-4 mins recovery x2), 5 mins cool-down
Weekend: Long run: 20-40 mins easy
Week Three
Tuesday: 4 mins steady, 2-3 mins recovery x4
Thursday: 5 mins hard, 2-3 mins recovery x3
Weekend: Long run: 25 mins easy
Week Four
Tuesday: 10 mins easy, 5 mins recovery x2
Thursday: 5 mins warm-up (3-4 mins hard, 3-4 mins recovery x2), 5 mins cool-down
Weekend: Long run: 20-40 mins easy
Week Five
Tuesday: 20-25 mins (10-15 mins easy, 10-15 mins hard)
Thursday: 5 mins warm-up (10 mins hard, 5 mins recovery x2), 5 mins cool-down
Weekend: Long run: 30-40 mins easy
Week Six
Tuesday: 10 mins easy, 5 mins recovery x2
Thursday: 5 mins warm-up (3-4 mins hard, 3-4 mins recovery x2), 5 mins cool-down
Weekend: Long run: 20-40 mins easy
Week Seven
Tuesday: 30 mins wind-up (10 mins easy, 10 steady, 10 hard)
Thursday: 6 mins hard, 2-3 mins recovery x4
Weekend: Long run: 50 mins easy
Week Eight
Tuesday: 15 mins wind up (5 mins easy, 5 steady, 5 hard) x2
Thursday: Out and back (20 mins easy, 20 mins hard on way back - aim for negative split of 2-3 mins)
Weekend: Long run: 25-30 mins easy
Week Nine
Tuesday: 30 mins easy
Thursday: 5 mins hard, 2-3 mins recovery x4
Weekend: Long run: 25-30 mins easy
Week Ten
Tuesday: 20 mins easy
Thursday: 15 mins (10 mins easy, 5 mins hard)
Weekend: RACE! (actually few weeks later on!!)
Tueday: 3-4 mins easy, 1-2 mins recovery x4
Thursday: 5-7 mins steady, 3 mins recovery x2
Weekend: Long run: 8 mins hard, 3-4 mins recovery x3
Week Two
Tuesday: 10 mins easy, 5 mins recovery x2
Thursday: 5 mins warm-up (3-4 mins hard, 3-4 mins recovery x2), 5 mins cool-down
Weekend: Long run: 20-40 mins easy
Week Three
Tuesday: 4 mins steady, 2-3 mins recovery x4
Thursday: 5 mins hard, 2-3 mins recovery x3
Weekend: Long run: 25 mins easy
Week Four
Tuesday: 10 mins easy, 5 mins recovery x2
Thursday: 5 mins warm-up (3-4 mins hard, 3-4 mins recovery x2), 5 mins cool-down
Weekend: Long run: 20-40 mins easy
Week Five
Tuesday: 20-25 mins (10-15 mins easy, 10-15 mins hard)
Thursday: 5 mins warm-up (10 mins hard, 5 mins recovery x2), 5 mins cool-down
Weekend: Long run: 30-40 mins easy
Week Six
Tuesday: 10 mins easy, 5 mins recovery x2
Thursday: 5 mins warm-up (3-4 mins hard, 3-4 mins recovery x2), 5 mins cool-down
Weekend: Long run: 20-40 mins easy
Week Seven
Tuesday: 30 mins wind-up (10 mins easy, 10 steady, 10 hard)
Thursday: 6 mins hard, 2-3 mins recovery x4
Weekend: Long run: 50 mins easy
Week Eight
Tuesday: 15 mins wind up (5 mins easy, 5 steady, 5 hard) x2
Thursday: Out and back (20 mins easy, 20 mins hard on way back - aim for negative split of 2-3 mins)
Weekend: Long run: 25-30 mins easy
Week Nine
Tuesday: 30 mins easy
Thursday: 5 mins hard, 2-3 mins recovery x4
Weekend: Long run: 25-30 mins easy
Week Ten
Tuesday: 20 mins easy
Thursday: 15 mins (10 mins easy, 5 mins hard)
Weekend: RACE! (actually few weeks later on!!)
Tomorrow I'll be measuring my route for my trail challenge. Once measured will provide the route and distance along with my exercise bike challenge......
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