Fitness Jogging Plan.

Shrimp

Hey, I used to be a member of a gym but my membership expired and I didn't renew it as I didn't feel I was getting the most out of it. So I have been doing some research on the net and have came up with the idea of improving my fitness before I try commit to a gym.

As for my diet, I have a fairly health diet, would need to cut out some stuff, but I'm not too bad with that side of things. I don't drink and I don't smoke.

Age: 18
Height: 6 feet = 1.82 meters
Weight: 76.3 kilograms = 168.2 lbs
BMI: 23

What I've got planned is a 10 week from scratch running plan. I hope to do these routines at the very least every second day.

Week 1:

Warm up.
1.5 minutes of jogging.
10 seconds of walking.
For a total of approx. 20 mins.
Warm down.

Week 2:

Warm up.
2 minutes of quick jogging. 20 seconds of walking. For a total of approx. 30 mins.
Warm down.

Week 3:

Warm up.
3 minutes of quick jogging. 30 seconds of walking. For a total of approx. 35 mins.
Warm down.

Week 4:

Warm up.
5 minutes of quick jogging. 45 seconds of walking. For a total of approx. 40 mins.
Warm down.

Week 5:

Warm up.
8 minutes of fast jogging. 60 seconds of walking. For a total of approx. 50 mins.
Warm down.

Week 6:

Warm up.
5 minutes of fast jogging. 30 seconds of walking. For a total of approx. 50 mins.
Warm down.

Week 7:

Warm up.
10 minutes of fast jogging. 90 seconds of walking. For a total of approx. 60 mins.
Warm down.

Week 8:

Warm up.
25 minutes of fast jogging.
Warm down.

Week 9:

Warm up.
28 minutes of fast jogging.
Warm down.

Week 10:

Warm up.
30 minutes of fast jogging.
Warm down.

That's pretty much it. It's really just to get my mind focused on committing to a fitness plan. I hope this would help. Anyone have any comments to make? Do you think this would make a noticeable difference to how I feel. Eg. Weight loss? Fitness? Stamina?

Thank you in advance.

zappb

It will make a huge difference in how you feel - weight loss (although you don't need to loose any weight it should help with definition). Fitness & Stamina will obiouvsly improve - I've developed a soccer fitness program for myself - due to the fact that i had a long way to go to catch up with my team mates. Generally the team trains just one day on wednesday, so i've added a bit more conditioning to my week.


Monday night - warm up, jogging for 15 mins, dynamic stretches, sprints, jogging 15 mins, static stretches

Wednesday night - Team training.

Friday night - a light session including jogging & sprinting, ball work/set pieces (more focus on sprints as they don't leave u tired for the next day)

Saturday - Football match.

Sunday- light jog which helps recovery after the match.

went out last night to do a bit, and found that my fitness had improved by leaps and bounds - could jog for quite some time without stopping, recovery improved, so i feel like i'm getting there.

The Jogging i do, is to try and tax the aerobic energy system in the body, so i rarely just jog at the same pace non stop (called continuous training), i'll jog at differenty intensity level, maybe upping the pace to 3/4 running (interval training) but build in some recovery to it - like what your planning to do - which is a good idea, because it gets your fitter faster.

The sprinting is to help condition the anaerobic (power) energy system and help the body get used to and deal with lactic acid. I think you should add some of that to your training - short sprints, or perhaps some polymetrics training using only your body as resistence. You will fell extremely fit quite quickly, if you do.

I have a pdf file with lots of different soccer specific fitness drills, so just pm me and i'll shoot it off to you if your interested.

abetarrush

looks good

yeah, im findin it too hard to go back the gym


I'd rather get fit by doin somethin i like, so gonna go back to Martial Arts and organise football durin d week

I like the gym, its just gettin ready and goin there, im too lazy!

Ah well, we'll see wha happens

Mr E

Curious to find out what speeds constitute "jogging", "quick jogging" and "fast jogging"?

thirtyfoot

Here is what I suggest as regards running

-Vary the session, running the same session for a week will bore the sh*te out of you, and the same type of session for 10 weeks could mean you'll lose interest.
-Set down training days as opposed to running every 2nd day, eg, Mon,Wed,Fri,Sun
-You could change the cycle to 12 weeks. Then break this into three 4-week cycles. The 4th week in each cycle will be an "easy" week, (do less runs) and also complete a time trial in this week, eg 3km run or a "lap of the houses" or "2 laps of the big field". The benefit of an easy week is its something to look forward to and also helps recovery, you come back in week 5 rearing to go. Do same time trial in week 8 & 12 and see the improvements!
-Set other mini-targets. Log your resting HR once a week, your weight etc and track improvements.
-Set a more tangible target for the end of your 10-12 weeks stint, a target of "getting fit" is hard to measure.

Shrimp

zappb, it's good to see you have focused on what you want to achieve. That's a bit of motivation for me. I'll pm you as those drills might come in use in the future.

abetarrush, I'd say this, the only one who can stop you from reaching your fitness goal is you. There are times when you could stop what you are doing and say, I could be out running now instead. Try to fit some of them in the week and you'll get there. Martial arts is a good idea.

TmB, well as I will be doing this program out of the gym it may be hard to monitor my speed. If it was in the gym it'd have the speed setting on the treadmill at something like this.

Jog = 11-12
Quick Jog = 14-15
Fast Jog = 16-18

They are really just objectives, if I feel that I am not going as fast as I could and not collapse then I'd up the speed a bit. I hope by the end of it, to be able to turn the jog into a run. I know i used to word jog at the end, but 16-18 isn't really a jog. It's a run. So that's my objective.

Tingle, thanks for those tips, some of them make a lot of sense I'll definitely try to incorporate some of them into my programme.

Thanks guys.