Last week was a little bit lighter for recovery purposes.
This week, however, we are right back into it! It's 12 weeks
out from the Moro Half Marathon - why don't you set this as
your goal? Different fitness levels are represented in the
programme by the letters A, B and C.
A-category participants would have completed the entire 10
weeks of our first programme earlier this year.
Those in the B category would have completed only some of our
first 10-week programme, while the C section is designed for
those who are starting the programme from scratch.
Friday: Body-weight resistance day
A: Four sets of wall squats, 45-70 seconds; four sets of
press-ups (full), 12-25 repetitions; four sets of forward
lunges, 26-40 repetitions; four sets of tricep dips, 20-30
repetitions. Rest 30 seconds between each set.
Now complete three sets of lying abdominal leg cycles, 30-40
repetitions.
B: Complete three sets of the above.
C: Complete two sets of the above and in each case reduce the
repetitions or time by 20%.
Saturday: Cardiovascular dayLong muscular endurance walk
day.
A: Complete 65 minutes with a jog for 25 minutes within this
time - preferably undulating terrain.
B: Complete 70-minute power walk, working at 8-10 effort
level and jog for 10 minutes.
C: Complete 50-minute power walk, working at 8-10 effort
level.
Sunday: Resistance day combined with cardio day
A: Four sets of chest press - remember, the repetitions
depend on the weight of your dumbbells. Aim for 12-20
repetitions - you should feel the exercise become hard on the
final two repetitions. Immediately after each chest press
set, complete a set of press-ups, 12-20 repetitions.
After each set of press-ups, include one set of abdominal leg
cycles, 20-30 repetitions and four sets of one-arm bent-over
row. Again, aim for 12-20 repetitions.
Immediately after each set of one-arm row, complete a wall
squat, 45-75 seconds. After each set of wall squats, include
one set of abdominal leg cycles, 20-30 repetitions. Now, go
for a 15-minute jog.
B: Complete the same as A except do one less set of each
exercise.
C: Four sets of press-ups from your knees, 15-18 repetitions;
four sets of static wall squat with no bicep curl, 15-45
seconds; three sets of forward lunges, 12-24 repetitions with
no shoulder raise; three sets of body-weight squats, 25-60
seconds; complete two sets of each of the mid-region
exercises as in A.
Monday: Cross training day
You choose! A swim at the pool for 50 minutes, a casual walk
for 70 minutes, or a bike ride for 70 minutes. It's your
choice. This is a cruisy day.
You should still be feeling the effects of yesterday's
workout, so today we can give the body the recovery it
requires.
Tuesday: Staircase day
It's time to increase the intensity again.
Tackle a 150-200m staircase or a 200-250m step hill.
A: Complete seven repeats and try running them. This may mean
you aim to run 20 steps and walk 10 steps until you get to
the top.
Try to have half the rest time as it takes to get up - so you
will need to hurry back down.
B: Complete the above but only attempt to run the first three
climbs.
C: Complete the staircase five times and power walk rather
than run.
Wednesday: Rest day
Thursday: Body-weight resistance day and cardiovascular
day
A: Two sets of wall squats for 45-70 seconds, two sets of
press-ups (full), 12-25 repetitions; two sets of forward
lunges, 26-40 repetitions; two sets of tricep dips, 20-30
repetitions - rest period of 30 seconds between each set.
Now complete two sets of lying abdominal leg cycles, 30-40
repetitions. Complete a 15-20-minute jog.
B: Complete two sets of the above then try a 10-15-minute jog
or complete a fast 30-minute walk.
C: Complete two sets of the above and in each case reduce the
repetitions or time by 20%.
Now, complete a 30-minute walk at an effort level of 7-10.
• You can look online at www.odt.co.nz under the Body and
Soul programme to see the correct technique for all of the
exercises in this programme.
- Gary Dawkins is a personal trainer and director of
Creative Conditioning in Dunedin.
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