Exercise/Workout Plan & Thinspo
I want to be able to WIN the race on 'sports day' (lmfao?) not come 3rd. This should be easy enough considering I WILL be 10lbs lighter, and fitter from the work that puts me there. Last I finished it in about 8-9 minutes. I was only about 5-10 seconds behind the person that came second but way behind the person that came 1st.
That means that last year I was running at about 11.25 kilometres an hour, I want to run it in 6 minutes this year which means I will need to run at 15km an hour which is about 9 miles per hour. That is 4 minutes per km. That probably seems slow to some of you, but it's a good goal for me.
Anyway, back to the plan:
Week 1 - Run at least 4 times, at most 6 minutes per km(I measure it like instead of km/h because I'm using Nike+).
- Do 25 sit ups every day
Week 2 - Run at least 4 times, at most 5 minutes per km
- Do 30 sit ups every day
Week 3 - Run at least 4 times, at most 4m 45s per km
- Do 35 sit ups every day
Week 4 - Run at least 5 times, at most 4m 30s per km
- Do 40 sit ups per day
Week 5 - Run at least 5 times, at most 4m 30s per km
Do 45 sit ups per day
Week 6 - Run at least 5 times, at most 4m 20s per km
- Do 50 sit ups per day
Week 7 - Run at least 5 times, at most 4m 15s per km
- Do 50 sit ups per day
Week 8 - Run at least 5 times, at most 4m 10s per km
- Do 50 sit ups per day
- 3 x per week - Burn at least 100 calories (eg, jump rope, wii fit boxing, etc...)
Week 9 - Run at least 5 times, at most 4m 5s per km
- Do 50 sit ups per day
- 3 x per week - Burn at least 100 calories
Week 10 - Run at least 5 times, at most 4m per km
- Do 50 sit ups per day
- 4x per week - burn at least 100 calories
Week 11 - Run at least 5 times, burning at least 150 calories
- Do 50 sit ups per day
- 4x per week - burn at least 200 calories
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