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Before starting a new training program see your doctor and get checked out

Here are some training plans you can go on. These can be adapted to suit the sport you like to do. These are mainly for improving aeorbic endurence, but will help to strength musles as well. This first one is for people who want to get into running. If it is too hard the run/walk ratio can be changed and the same if it is too easy. Remember to always stretch afterwards.
 
A good way to prevent injury while starting this program is to do some strength training or circut training. Click here to go to a circut training plan.

Week 1

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Time

 

5 min fast walk for warm up. Jog slowly for 2 min and walk for 3. Do this for 20 mins.

 

Rest day

5 min fast walk for warm up. Jog slowly for 2 min and walk for 3. Do this for 20 mins.

 

Brisk walk for 20 mins.

Rest day

5 min fast walk for warm up. Jog slowly for 2 min and walk for 3. Do this for 20 mins.

Brisk walk for 20 mins

Activity

 

Running/

Walking

 

Running/

Walking

Walking

 

Running/

Walking

Walking

Intensity

Light

 

Light

Medium

 

Light

Light

 

 

Week 2

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Time

 

A gentle walk along the beach.

 

Rest day

Do a 5 min warm up. Jog for 4 mins walk for 1. Do this for 20mins.

Rest day.

Brisk walk for 30mins

Do a 5min warm up.

Jog for 3mins – Sprint 10 secs. Walk for 2 mins. Do this for 15mins.

Gentle walk.

Activity

 

Walking

 

Running/

Walking

 

Walking

Running/

Walking

Walking

Intensity

Light

 

Medium

 

Medium

Hard

Light