Dec 26, 2011

Fitness


So my friend Patrick told me he's training for a
half marathon & I thought
" whoah that's cool"
half marathon
Holy bejeezies that's alot
 that's going to take dedication
I am getting back into the gym on Tuesday (so excited to get back)
I have decided to start training for the 5K Marine Mud Run
The race is Saturday June 2nd  in Pinnacle, NC
so I have awhile 

Heres some workout plans for us all to achieve our fitness goals

Simple Fitness

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Something I think most of us can do

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1/2 Marathon Schedule

Week     Mon.    Tues    Wed       Thurs Friday Sat       Sun
1 off 30 min run off 30 min run       easy walk     off 5 miles
2 off 35 min run/MM   off 35 min run easy walk off 6 miles
3 off 35 min run off 35 min run easy walk off 7.5 miles
4 off 45 min run/MM off 40 min run easy walk off 4 x 800
5 off 45 min run off 40 min run easy walk off 9 miles
6 off 45 min run/MM off 45 min run easy walk off 6 x 800
7 off 45 min run off 45 min run easy walk off 11 miles
8 off 45 min run/MM off 45 min run easy walk off 8 x 800
9 off 45 min run off 45 min run easy walk off 13 miles
10 off 45 min run off 45 min run easy walk off 10 x 800
11 off 45 min run off 45 min run easy walk off 15 miles
12 off 45 min run off 45 min run easy walk off 12 x 800
13 off 45 min run off 45 min run easy walk off 17 miles
14 off 45 min run off 45 min run easy walk off Easy 5 miles/MM
15 off 45 min run off 45 min run easy walk off Goal Half Race
16 off 45 min run off 45 min run easy walk off 4 miles
17 off 45 min run off 45 min run easy walk off 6-12 miles


Don't forget your smoothie

I need to start making these.


 5K Training

Week  Mon. Tues. Wed. Thurs. Friday Sat.  Sun.
1 walk or XT   run 10-15 min walk or XT run 10-15 min walk or XT off 1 mile
2 walk or XT run 15 min walk or XT run 15 min walk or XT off 1 mile
3 walk or XT run 15-20 min walk or XT run 15-20 min walk or XT off 1.5 mile
4 walk or XT run 15-20 min walk or XT run 15-20 min walk or XT off 1.5 mile
5 walk or XT run 20-25 min walk or XT run 20-25 min walk or XT off 2 miles
6 walk or XT run 20-25 min walk or XT run 20-25 min walk or XT off 2 miles
7 walk or XT run 25-30 min walk or XT run 25-30 min walk or XT off 2.5 miles
8 walk or XT run 25-30 min walk or XT run 25-30 min walk or XT off 2.5 miles
9 walk or XT run 30 min walk or XT run 30 min walk or XT off 3 miles
10 walk or XT run 30 min walk or XT run 30 min walk or XT off 3 miles
11 walk or XT run 30 min walk or XT run 30 min walk or XT off 3.5 miles
12 walk or XT run 30 min walk or XT run 30 min walk or XT off 3.5 miles
13 walk or XT run 30 min walk or XT run 30 min walk or XT off 4 miles
14 walk or XT run 30 min walk or XT run 30 min walk or XT off 4 miles
15 walk or XT run 30 min walk or XT run 30 min walk or XT off 5K Race


I also found this great exercise blog click here to visit Health Heaven

This ones for the ladies click here to view the Female Fitness Bible from Bodybuilding.com

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