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Need to beast myself to lose a stone

  • 14-09-2008 10:40pm
    #1
    exbootie
    Closed Accounts Posts: 30 ✭


    Heres my four month plan.



    Week 1

    M Rest
    T 30 min run, medium pace
    W 20 min run, 15 mins upper body exercises
    T 4 mile run (with sprints), 8 min/mile
    F 30 min cycle, 15 mins upper body exercises
    S 4 mile run, 8 min.mile
    S Swim, 15 mins upper body exercises

    Week 2

    M Rest
    T 45 min run, medium pace
    W 20 min run, 15 mins upper body exercises
    T 30 min cycle, 15 mins upper body exercises
    F 4 mile run (1 mile jog, 1 mile fast, 1 mile jog, 1 mile fast)
    S 5 mile medium pace run
    S 4 mile Tab

    Week 3

    M Rest
    T 45 min run, fast pace
    W 3 mile run (7 min mile), 15 mins upper body exercises
    T 4 mile run, (7 min mile)
    F 20-30 mins circuit training
    S 5 mile run (7 min mile)
    S Swim

    Week 4

    M Rest
    T 1hr run, fast pace
    W 3 mile run, 15 mins upper body exercises
    T 4 mile run (with sprints)
    F 40 min cycle, 20 mins upper body exercises
    S BPFA
    S 5 mile tab

    Week 5

    M Rest
    T 1hr run, increse speed, include hill sprints
    W 3 mile run, 20 mins upper body exercises
    T 5 mile run (7 min mile)
    F 30 mins circuit training
    S 5 mile run (7 min mile with hills)
    S Swim or cycle

    Week 6

    M Rest
    T 2 miler, 35 lb began, in under 18:45
    W 3 mile run, 20 mins upper body exercises
    T 5 mile run (7 min mile)
    F 40 min cycle, 30 mins upper body exercises
    S 6 mile run in boots
    S 6 mile tab

    Week 7

    M Rest
    T 2 miler, 45 lb began, in under 18:45 ( boots)
    W 3 mile run, 25 mins upper body exercises
    T 5 mile run (7 min mile with hills)
    F 40 min cycle, 30 mins upper body exercises
    S 6 mile run with hill sprints
    S Swim/cycle

    Week 8

    M Rest
    T 2 miler, 45 lb began, in under 18:45 (boots)
    W 3 mile run, 25 mins upper body exercises
    T 5 mile run (7 min mile)
    F 40 min cycle, 30 mins upper body exercises
    S 5 mile run with hill sprints
    S 7 mile tab

    Week 9

    M Rest
    T 2 miler, 45 lb began, in under 18:45 ( boots)
    W 4 mile run, 25 mins upper body exercises
    T 6 mile run (with sprints)
    F 40 mins circuit training
    S 7 mile hill run
    S Swim/cycle

    Week 10

    M Rest
    T 2 miler, 45 lb began, in under 18:45 (boots)
    W 4 mile run, 25 mins upper body exercises
    T 6 mile run (with sprints)
    F 40 min cycle, 30 mins upper body exercises
    S 5 mile run
    S 8 mile tab

    Week 11

    M Rest
    T 2 miler, 45 lb began, in under 18:45( boots)
    W 4 mile run, 25 mins upper body exercises
    T 6 mile run (with sprints)
    F 35 min circuit training
    S 8 mile run
    S Swim/cycle

    Week 12

    M Rest
    T 2 miler, 45 lb began, in under 18:45 (boots)
    W 4 mile fast run, 30 mins upper body exercises
    T 6 mile run (with sprints)
    F 40 min cycle, 30 mins upper body exercises
    S 4 mile fast run, 30 mins upper body exercises
    S 8 mile tab

    Week 13

    M Rest
    T 2 miler, 45 lb began, in under 18:45( boots)
    W 4 mile run, 25 mins upper body exercises
    T 6 mile run (with sprints)
    F 40 mins circuit training
    S 9 mile run on hills
    S Swim/cycle

    Week 14

    M Rest
    T 2 miler, 45 lb began, in under 18:45 ( and boots)
    W 4 mile fast run, 30 mins upper body exercises
    T 6 mile run (with sprints)
    F 40 min cycle, 30 mins upper body exercises
    S BPFA + extra 3 mile run
    S 9 mile tab

    Week 15

    M Rest
    T 2 miler, 45 lb began, in under 18:00 (boots)
    W 4 mile fast run, 30 mins upper body exercises
    T 6 mile run (with sprints)
    F 40 mins circuit training
    S 10 mile run (8 min mile)
    S Swim/cycle

    Week 16

    M Rest
    T 2 miler, 45 lb began, in under 18:00 ( boots)
    W W 4 mile fast run, 30 mins upper body exercises
    T 6 mile run (with sprints)
    F Rest
    S 2 miler, 45 lb bergan, in under 18:00 ( boots)
    S 10 mile tab


    ..................Repeat cycle from week 1.


    beasting, British military slang for hard physical work out.


Comments

  • #2
    The_boat
    Closed Accounts Posts: 72 ✭✭The_boat


    Very audacious to post a four month plan without accounting for stiffness etc - also bad idea to start on a rest day.

    Hopefully you keep with it - i'll be following your progress.

    Good Luck with it


  • #3
    exbootie
    Closed Accounts Posts: 30 ✭exbootie


    The_boat wrote: »
    Very audacious to post a four month plan without accounting for stiffness etc - also bad idea to start on a rest day.

    Hopefully you keep with it - i'll be following your progress.

    Good Luck with it


    Im not too unfit now, If a day is missed due to stiffness then replace the next day with the day missed and miss the last day, if you know what I mean.


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