Health & Fitness
-- Your Training Program |
The Simple Training Plan
Just focus on each week's objective... & do it!
A word on zones of your training and effort:
I want you to be thinking about your breathing and heart rate during your training (a heart rate monitor is HIGHLY recommended).
ZONE 1: Very easy undemanding breathing. If I offered to pay you a million dollars to run for 12 hours straight... that pace!
ZONE: 2: Increased breathing & heart rate, but still not overly demanding (a slight glow of persperation... but not sweating yet)
ZONE 3: Reasonably hard exertion with slightly labored breathing (starting to see sweat)
ZONE 4: No question... this is hard with strenuous breathing and you feel your heart beating (you can almost hear it).
ZONE 5: Difficult breathing... takes effort with gasping and panting for air as you feel your heart pounding.
Your objective this week is to train at least four hours and fit in all of the following (preferably on different days):
- Swim: (TWO DAYS) 15 minutes of swimming: one length (25 yards) Zone 1 - 2... OK to stop for a very short rest at times
- Bike: 40 minute ride: focus on foot position & movement (pretend you're scraping mud from the bottom of your "boot" on the down stroke & don't forget to put just as much effort on the upstroke as the down stroke).
- Run: 20 minute run on a soft surface (grass or treadmill... not pavement): 1 minute brisk walk followed by 1 minute run... repeat until time is up
- Bike: 40 minute ride: hang out in Zone 1 - 2
- Run: 20 minute walk / run : 1 minute brisk walk at Zone 1 followed by 1 minute run Zone 2 for 5 minutes... then run 10 minutes at Zone 2 followed by a pleasant five minute cool-down
- Swim: 10 minutes of swimming: one length (25 yards) Zone 1 - 2... & then back again
Please email me your positive progress on Monday before 10:00 A.M. (let me know the trainings you actually did from the list above and on what dates. Remember, it's not thinking about training that will get you to your goal... it's taking action and making the actual effort)
Your objective this week is to train at least four hours and fit in all of the following (preferably on different days):
- Swim: (TWO DAYS) 15 minutes of swimming: go as far as you are able without stopping for a break (don't go more than 400 yards) Zone 1 - 2... after that, swim one length (25 yards) at Zone 2-3
- Fun Bike: 20 minute ride: gradually move from Zone 1 to Zone 2... after hang out at Zone 2 until time is up
- Run: 20 minute walk / run : 5 minute brisk walk at Zone 1 moving to Zone 2 followed by 1 minute run Zone 2- 3 ... then 30 second walks at Zone 1 followed by a pleasant five minute cool-down
- Bike: 40 minute ride: hang out in Zone 1 - 2
- Run: 20 minute walk / run : 1 minute brisk walk at Zone 1 followed by 1 minute run Zone 2 for 5 minutes... then run 10 minutes at Zone 2 followed by a pleasant five minute cool-down
Your objective this week is to train at least four hours and fit in all of the following (preferably on different days):
- Swim: (TWO DAYS) 15 minutes of swimming: go as far as you are able without stopping for a break (don't go more than 400 yards) Zone 1 - 2... after that, swim one length (25 yards) at Zone 2-3
- Bike: 30 minute ride with a 10 minute warm up hang out in Zone 1 - 2 with occacional (15 - 30 second) sprints... work up to a 45 second sprint in Zone 3 & then do a 10 minute cool-down in Zone 1
- Run: 20 minute run on a soft surface (grass or treadmill... not pavement): 1 minute brisk walk followed by 1 minute run... repeat until time is up
- Bike: 60 minute ride with a 10 minute warm up hang out the entire time in Zone 1 - 2 try to pedal fast, but keep "in zone"
- Run: 30 minute walk / run on a soft surface (grass or treadmill... not pavement): 1 minute brisk walk at Zone 1 followed by 1 minute run Zone 2 for 5 minutes... then run 3 minutes at Zone 2then walk for 1 minute (about five times... until time is up), coold down in Zone 1for about 5 minutes
Your objective this week is to train at least four hours and fit in all of the following (preferably on different days):
- Swim: (TWO DAYS) 15 minutes of swimming: 100 yards at Zone 1 ... Short rest... after that, 75 yards at Zone 2 ... Short rest... then, 50 yards at Zone 2 then, as many laps as possible at Zone 2 until time is up
- Bike: 30 minute ride with a 10 minute warm up hang out in Zone 1 - 2 with occacional (15 - 30 second) sprints... work up to a 45 second sprint in Zone 3 & then do a 10 minute cool-down in Zone 1
- Run: 20 minute walk / run : 1 minute brisk walk at Zone 1 followed by 1 minute run Zone 2 for 5 minutes... then run 10 minutes at Zone 2 followed by a pleasant five minute cool-down
- Run: 30 minute walk / run on a soft surface (grass or treadmill... not pavement): 1 minute brisk walk at Zone 1 followed by 1 minute run Zone 2 for 5 minutes... then run 3 minutes at Zone 2then walk for 1 minute (about five times... until time is up), coold down in Zone 1for about 5 minutes
- Supersized Combo #1: 30 minute Bike Ride: at Zone 1 - 2 then a 10 minute run (or walk): at Zone 1 - 2. Practice how fast you can transition between your bike and the run (transition time)
Your objective this week is to train at least four hours and fit in all of the following (preferably on different days):
- Swim: (TWO DAYS) 15 minutes of swimming: 100 yards at Zone 1 ... Short rest... after that, 75 yards at Zone 2 ... Short rest... then, 50 yards at Zone 2 then, as many laps as possible at Zone 2 until time is up
- Bike: 40 minute ride: hang out in Zone 1 - 2
- Run: 20 minute run on a soft surface (grass or treadmill... not pavement): 1 minute brisk walk followed by 1 minute run... repeat until time is up
- Bike: 60 minute ride with a 10 minute warm up hang out the entire time in Zone 1 - 2 try to pedal fast, but keep "in zone"
- Another Supersized Combo: 40 minute Bike Ride: at Zone 1 - 2 then a 10 minute run (or walk): at Zone 1 - 2. Practice how fast you can transition between your bike and the run (transition time)
Your objective this week is to train at least four hours and fit in all of the following (preferably on different days):
- Swim: 15 minutes of swimming: 100 yards at Zone 1 ... Short rest... after that, 25 yards at Zone 3 ... Short rest... then, repeat laps at Zone 3 then, as many laps as possible, until time is up
- Bike: 30 minute ride with a 10 minute warm up either 1. do three hills that take about two minutes to climb or... (if you have bad knees) 2. hang out in Zone 2 have a pleasant 10 minute cool-down
- Run: 30 minute walk / run on a soft surface (grass or treadmill... not pavement): 1 minute brisk walk at Zone 1 followed by 1 minute run Zone 2 for 5 minutes... then run 20 minutes at Zone 2 (it's ok to walk a bit if you get tired), then cool down in Zone 1for about 5 minutes
- Swim: 100 yards at Zone 1 ... Short rest... after that, 400 yards at Zone 2-3
- Bike: 40 minute ride: hang out in Zone 1 - 2
- Yet Another Supersized Combo #3: 50 minute Bike Ride: 20 minutes at Zone 1 - 2 then 30 minutes smoothly in Zone 3 a 10 minute run (or walk): at Zone 1 - 2. Practice how fast you can transition between your bike and the run (transition time)
Your objective this week is to train at least four hours and fit in all of the following (preferably on different days):
- Swim: 15 minutes of swimming: 100 yards at Zone 1 ... Short rest... after that, 25 yards at Zone 3 ... Short rest... then, repeat laps at Zone 3 then, as many laps as possible, until time is up
- Bike: 30 minute ride with a 10 minute warm up either 1. do three hills that take about two minutes to climb or... (if you have bad knees) 2. hang out in Zone 2 have a pleasant 10 minute cool-down
- Run: 30 minute walk / run on a soft surface (grass or treadmill... not pavement): run 30 minutes at Zone 2 it's OK to walk at Zone 1 , if you get tired.
- Swim: (TWO DAYS) 100 yards at Zone 1 ... Short rest... after that, 400 yards at Zone 2-3
- Bike: 30 minute ride: 10 minute warm up in Zone 1
hit it hard in Zone 2 then finish with a pleasant 5 minute cool-down in Zone 1
- The Champion Hero Supersized Combo: 50 minute Bike Ride: 20 minutes at Zone 1 - 2 then 30 minutes smoothly in Zone 3 a 20 minute run (or walk): at Zone 1 - 2. Practice how fast you can transition between your bike and the run (transition time)
Your objective this week is to train at least four hours and fit in all of the following (preferably on different days):
- Swim: 15 minutes of swimming: 100 yards at Zone 1 ... Short rest... after that, 25 yards at Zone 3 ... Short rest... then, repeat laps at Zone 3 then, as many laps as possible, until time is up
- Bike: 40 minute ride: hang out in Zone 1 - 2
- Run: 20 minute run on a soft surface (grass or treadmill... not pavement): 1 minute brisk walk followed by 1 minute run... repeat until time is up
- Swim: (TWO DAYS) 100 yards at Zone 1 ... Short rest... after that, 400 yards at Zone 2-3
- Fun Bike: 20 minute ride: gradually move from Zone 1 to Zone 2... after hang out at Zone 2 until time is up
- Simple Combo: 40 minute Bike Ride: at Zone 1 - 2 then a 10 minute run (or walk): at Zone 1 - 2. Practice how fast you can transition between your bike and the run (transition time)
Your objective this week is to train at least four hours and fit in all of the following (preferably on different days):
- Bike: 30 minute ride: 10 minute warm up in Zone 1
hit it hard in Zone 2 then finish with a pleasant 5 minute cool-down in Zone 1
- Run: 20 minute walk / run on a soft surface (grass or treadmill... not pavement): 5 minute brisk walk at Zone 1 followed by 45-second runs at Zone 2 , then cool down in Zone 1for about 5 minutes
- Swim: 15 minutes of swimming: one length (25 yards) Zone 1 - 2... OK to stop for a very short rest at times
- Fun Bike: 20 minute ride: gradually move from Zone 1 to Zone 2... after hang out at Zone 2 until time is up
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