Fitness Plan
Here is the plan that we have come up with which should, when combined
with healthy eating, get you fit in 8 weeks. You should customise
it to fit your own needs, but make sure you increase the amount
or the strength of the exercises as the weeks go on.
|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
Week 5
|
Week 6
|
Week 7
|
Week 8
|
|
Monday
|
20 Minute jog |
25 Minute jog |
20 Minute run |
25 Minute run
|
30 Minute run |
40 Minute run |
50 Minute run
|
1 Hour run |
|
Tuesday
|
30 Minute cycle
|
Rest |
35 Minute cycle |
Rest |
40 Minute cycle |
Rest |
1 Hour cycle |
Rest |
|
Wednesday
|
20 Minute jog |
30 Minute jog
|
25 Minute run |
1 Hour swimming |
35 Minute run
|
40 Minute run |
30 Minute brisk
walk and 4x 100 metre sprint |
25 Minute run
and 4x 150 metre sprint |
|
Thursday
|
20 Minute jog |
45 Minute swimming |
45 Minute cycle |
1 Hour brisk
walk |
35 Minute run |
1 Hour swimming,
30 Minute brisk walk |
25 Minute run,
and 4x 100 sprint |
30 Minute run
and 40 Minute brisk walk |
|
Friday
|
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
|
Saturday
|
20 Minute jog
|
1 Hour hill walking |
25-Minute run |
30 Minute run |
20 Minute runand
30 Minute brisk walk |
25 Minute run
and 35 Minute brisk walk |
1 Hour hill walking
and 4x 100 metre sprint |
1 Hour swimming
and 30 Minute run |
|
Sunday
|
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
|
