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My six week Program

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My six week Program

Postby Bri3626 » Wed Mar 31, 2010 10:22 am

Ok this isn't a challenge but just a listing of my planned workout. lot of cardio as you see, but there is a method to the madness:
Intervel= Int Flexibility= F core strength= P simplefit= D1 or D2
all cardio is intensity of 2-3, short runs consist of 5 min int 3 in middle of run, long runs alternate Int as tolerated.
April
1. 20 min row, F
2. 40 min run,
3. rest
4. this is my initial test day for all but run, Pushups 1 min, pullups max, situps 2 min, also a bit of pilates/core strengthening
5. 20 min run F
6. 40 min run
7. 20 min row P D2 F
8. 20 min run F
9. 40 min row
10. rest
11. D1 P
12. 20 min run F
13. 40 min run
14. 20 min row D2 P F
15. 20 min run F
16. 40 min row
17. rest
18. D1 P
19. 20 min run F
20. 40 min run
21. 20 min row D2 P F
22. 20 min run F
23. 40 min row
24. rest
25. D1 P
Recovery week
26. 20 min run F
27. no long run- active rest
28. 20 min row D2 P F
29. 20 min run F
30. no long run- active rest
May
Oddly enough the workout changes a bitfor weeks 5-8 but if easy at week 6 are changed. This is the workout assuming nothing is changed. If I'm still here and doing this at week 6 I'll change if needed.
Short runs- 40-50 min (alternate 6 min intensity of 3 then 4 min intensity of 2)
long runs- 50-60 min lvl 2 inc time in 3
Intervels- 3 min intensity lvl 4 and 2 min in two

1. Rest but do flex
2. long row
3. short run F
4. Int P
5. aerobic rest D1 F
6. short run P F
7. long row
8. short row F D2
9. long run
10. short run F
11. Int P
12. aerobic rest D1 F
13. short run P F
14. long row
15. short row F D2
16. long run

Ok thats the current 6 weeker, I see a lot of changes comin and already see some possible mistakes. This should be pretty fluid and change a lot. Especially if I'm not getting it done.
Happy thoughts...
Bri3626
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Posts: 861
Joined: Fri May 18, 2007 11:25 am

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