CIGNA ROUND THE BAYS 2017 TRAINING PLAN 10 k · BODYCOMBAT, RPM or BODYBALANCE. 12 10k. WEEKS TO GO...
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Transcript of CIGNA ROUND THE BAYS 2017 TRAINING PLAN 10 k · BODYCOMBAT, RPM or BODYBALANCE. 12 10k. WEEKS TO GO...
RULES
• The BLUE are most important
• Aim to do in the order written
• If you can’t, you CAN move sessions around
• DON’T put two blue sessions next to each other
T IPS
The strength sessions are important for your core/leg strength. There are two class options but if you cant fit it in that day, then switch with another blue session. Strength sessions are important to be able to produce power – and the added bonus of revving your metabolism to shed more body fat while you are sitting at your desk during the day.
SESSIONS
TRAINING PLAN
RUN GYM REST
10k
WEEKS TO GO
MON TUE WEDS THURS FRI SAT SUN
REST
Optional Les Mills BODYBALANCE
or Les Mills YOGA class at Les Mills
to stretch out those limbs. You may not feel the need today, but you will in a few
weeks time. Create the habit early!
RUN 30 mins
Easy, conversational
pace (option to run 4min, walk 1min if you are just
beginning).
REST
Optional lunch time walk in the sun to get the
Vitamin D in and the good vibes
flowing.
GYM
Les Mills BODYPUMP or
Les Mills CXWORX. Having a strong core means you
can produce more power when running and you’ll reduce your risk of
injury.
REST RUN 40 mins
Easy
conversational pace (option to run
4min, walk 1min if you are just
beginning).
GYM
Extra Les Mills class of choice.
It’s important to move your body in all sorts of angles
and directions, and to take the
load off pounding the legs in running but still get a good
workout. Check out BODYJAM, BODYCOMBAT,
RPM or BODYBALANCE.
12
10k
WEEKS TO GO
MON TUE WEDS THURS FRI SAT SUN
REST
BODYBALANCE or YOGA if you feel like doing some
extra stretching. Or just head along
to the gym and get on the foam
rollers on Level 2 or Level 4. Have a good long stretch.
You can book a stretch “Explorer”
with our Gym Instructors for
free!
RUN 40 mins
Easy, but include one hill (option to run 7mins, walk 1min if you are just beginning).
GYM
Extra Les Mills Class of Choice. It’s important to
move your body in all sorts of angles
and directions, and to take the
load off pounding the legs in running but still get a good workout. Check out BODYJAM, BODY COMBAT, RPM or BODYBALANCE.
GYM
Les Mills BODYPUMP or Les
Mills CXWORX. Having a strong core means you
can produce more power when running and you’ll reduce your risk of
injury.
REST RUN 45 mins
Easy
conversational pace (option to run 8mins, walk 1min if you are just beginning). Remember to
stretch or go join in with the Body
Balance crew after – you’ll be running
again tomorrow so you’ll thank me
then.
RUN 30 mins
30 minutes easy conversational
pace.
Conversational pace is all about
teaching your body to run efficiently.
Don’t head out at a sprint pace!
11
10k
WEEKS TO GO
MON TUE WEDS THURS FRI SAT SUN
GYM
Les Mills BODYPUMP or Les
Mills CXWORX. If classes aren’t your thing, get a gym instructor to show you a core “explorer”. Or
grab a PT session and get a core
programme made just for you!
REST
RUN 45 mins
Including 2 x hill repeat of 5mins.
Run up with a bit of effort, and jog easily back to the bottom. Don’t run so hard that you can’t make it to the end of the
5mins up.
REST GYM
BODYBALANCE/ YOGA/extra stretching.
Remember you can book a stretch
“Explorer” with our Gym
Instructors for free!
RUN 30 mins
Easy
conversational pace.
RUN 50 mins
Easy pace (option to run 9mins, walk
1min if you are just beginning).
Stretching should be a habit by now
– don’t neglect those tissues!
10
10k
WEEKS TO GO-(Recovery week) Try to keep active this week, but dial down the intensity and volume.
MON TUES WEDS THURS FRI SAT SUN
REST
This doesn’t mean do nothing at all – you can go for a walk, do some stretching, wash the car, mow the
lawns. Keep active – but nothing
structured. Enjoy being able to
move and having a healthy body.
RUN 20 mins
Easy.
REST
GYM
Les Mills BODYPUMP or Les
Mills CX WORX
REST
RUN 30 mins
Easy pace.
Stretch after.
GYM
Les Mills BODYBALANCE.
9
10k
WEEKS TO GOYou are 4 weeks into your programme so you should aim to commit to 4 training sessions a week.
MON TUES WEDS THURS FRI SAT SUN
GYM
Les Mills BODYPUMP or Les
Mills CXWORX – don’t neglect your
strength work. Classes can be fun
but if they don’t fit your timetable, there are other
options for you at Les Mills.
REST
RUN 30 mins
Including 2 x hill
repeats of 5 mins. Run up with a bit of effort, and jog easily back to the bottom. Grab a
friend to make it more fun!
REST
RUN 25 mins
Including 6 x
30sec’s of faster running. Have
2mins easy between each
effort.
GYM
The weekends are a great time to get an extra workout
in – and there are awesome fun classes all
day on Saturday. Jump into a class
– something different like an Impact Boxing
Class.
RUN 35 mins
Easy pace (option to run 3mins, walk
1min if you are just beginning).
Stretching should be a habit by now
– don’t neglect those tissues!
8
10k
WEEKS TO GO
MON TUES WEDS THURS FRI SAT SUN
REST
RUN 45 mins
Including 3 x hill repeats of 5mins. Run up with a bit of effort, and jog easily back to the bottom. Grab a
friend to make it more fun!
GYM
Les Mills BODYBALANCE
or Les Mills YOGA
GYM
Les Mills BODYPUMP or Les
Mills CXWORX – don’t neglect your
strength work. Classes can be fun
but if they don’t fit your timetable, there are other
options for you at Les Mills.
REST
RUN 40 mins
Including 6x30sec’s of
faster running. Have 2mins easy
between each effort.
RUN 55 mins
Easy pace
(option to run 10mins, walk
1min if you are just beginning).
Stretch and core work or CXWORX
class.
7
10k
WEEKS TO GO
MON TUES WEDS THURS FRI SAT SUN
GYM
Les Mills BODYBALANCE or
Les Mills YOGA
RUN 30 mins
Including 3 x 3
min fast bits. Aim to get faster over
each one – not slower. These are great to do on a treadmill as you
can set a pace and stick to it! Hit a
Les Mills CX WORX class after.
REST
RUN 30 mins
Including 2 x hill repeats of 8mins. Run up with a bit of effort, and jog easily back to the
bottom.
REST
RUN 30 mins
Easy run – OR go for a 30 min hilly
walk.
RUN 45 mins
Easy pace. Stretch
after your run. Grab a foam roller at the gym and get
stuck into those muscles.
6
10k
WEEKS TO GO-(Recovery week)
MON TUES WEDS THURS FRI SAT SUN
REST
GYM
Les Mills BODYBALANCE or
Les Mills YOGA
RUN 30 mins
Easy pace.Stretch after your run. Grab a foam roller at the gym and get stuck into
those muscles.
REST
GYM
Get to a fun cardio
class at the gym today – grab some
friends and hit rpm for a “group
training ride”.
REST
RUN 30 mins
Easy pace. Stretch
after your run. Grab a foam roller at the gym and get
stuck into those muscles.
5
10k
WEEKS TO GO
MON TUES WEDS THURS FRI SAT SUN
REST
RUN 40 mins
Including 4 x 4
min fast bits. Aim to get faster over
each one – not slower. These are great to do on a treadmill as you
can set a pace and stick to it!
GYM
Les Mills
BODYPUMP or Les Mills CXWORX class at the gym. As we get closer to race day, we
will cut down the weights – but until
then, they are a great addition to your programme.
RUN 40 mins
Set up the treadmill
on random programme, for 30 – 40 mins and run building intensity toward the end.
REST
Streth
RUN 30 mins
Easyrun including
6 x 30sec fast bitswith 2min
recovery between each –
OR go for a30 min hilly walk.
RUN 60 mins
Easy pace. Stretch
and core work.
4
10k
WEEKS TO GO
MON TUES WEDS THURS FRI SAT SUN
GYM
Les Mills CXWORX or Les Mills
BODYPUMP oryour weights
session from theGym Instructor
or your PTsession.
RUN 30 mins
Easy jog
RUN 45 mins
Include 10mins at goal race effort. This 10mins will feel reasonably
difficult but not an all out effort.
REST
RUN 45 mins
Including 4 x 4min fast bits. Aim to get faster over each one ,not
slower. These are great to do on a treadmill as you
can set a pace and stick to it!
GYM
Les Mills
BODYBALANCE or Les Mills YOGA
class – or grab that foam roller and stretch and
roll.
RUN 70 mins
Easy pace. Stretch
and core work.
3
10k
WEEKS TO GO
MON TUES WEDS THURS FRI SAT SUN
REST
RUN 60 mins
Include 15mins at goal race effort. This 15mins will feel reasonably
difficult but not an all out effort.
GYM
Les Mills
BODYBALANCE
RUN 50 mins
Including 3 x 5 min
fast with 5mins recovery between each. Aim to get faster over each one, not slower.
These are great to do on a treadmill as you can set a pace and stick to
it!
GYM
Les Mills
BODYPUMP or Les Mills CXWORX – this is your last chance to get a weights class in
so make the most of it!
RUN 40 mins
Very very easy. This is not the
time to be running fast. Imagine that you’re running so your grandmother
can beat you.
RUN 50 mins
Easy pace. Build
your intensity over the last 10mins.
Stretch and
2
10k
WEEKS TO GO-(Taper)
MON TUES WEDS THURS FRI SAT SUN
REST
RUN 40 mins
Include 10mins at effort. This 10mins will
feel reasonably difficult but not an
all out effort.
REST
Streth
RUN 40 mins
Including 4x2min fast bits.
Aim to get fasterover each one –
not slower.These are great
to do on atreadmill as youcan set a paceand stick to it!
REST
Streth
RUN 15 mins
Easyjog with 4 x 30sec
fast bits. Therest is very very
easy.
RACE DAY
Good Luck!
1
10k