| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Rest | 1.5 mi run | CT or Rest | 1.5 mi run | Rest | 1.5 mi run | 20-30 min EZ |
| 2 | Rest | 1.75 mi run | CT or Rest | 1.5 mi run | Rest | 1.75 mi run | 20-30 min EZ |
| 3 | Rest | 2 mi run | CT or Rest | 1.5 mi run | Rest | 2 mi run | 20-30 min EZ |
| 4 | Rest | 2.25 mi run | CT or Rest | 1.5 mi run | Rest | 2.25 mi run | 25-35 min EZ |
| 5 | Rest | 2.5 mi run | CT or Rest | 2 mi run | Rest | 2.5 mi run | 25-35 min EZ |
| 6 | Rest | 2.75 mi run | CT | 2 mi run | Rest | 2.75 mi run | 35-40 min EZ |
| 7 | Rest | 3 mi run | CT | 2 mi run | Rest | 3 mi run | 40 min EZ |
| 8 | Rest | 3 mi run | CT or Rest | 2 mi run | Rest | Rest | 5K Race! |
The 5K I want to do is July 24, so I might have to push this a bit, but I think I can do it! Anyone who runs, please tell me what exactly "rest" means...complete rest? May I take my dogs for walks up the big hills: Old Main, the Temple, etc.?
3 comments:
I don't want to be dense, but what is the CT for? As for rest, I'd say it means not running. So taking a walk with your dogs would be fine, to me at least. But I am NO EXPERT! :) That schedule looks awesome Heather! Good luck.
CT = cross training (took me a second to figure it out too, and I only knew it because I read the whole blurb on the web site).
I think it means no running too, but certainly a walk with the hounds is good!
Ok, here is my "expert" advice. I am a HUGE advocate of weight training. Now don't get scared off by that. Weight training does NOT = huge muscles. It means TONES muscles. And it is one of the best ways to increase your metabolism and hence, decrease your fat. So, on your CT day, I would make it a weight training day. Something small, maybe just a few lunges and a few bicep curls with soup cans.
As for the rest days, it is definitely a good day to take off at LEAST one day of hard exercise. Taking your dogs for a walk shouldn't count as hard exercise. You just need a day for your muscles to rebuild and your body to recuperate.
A last suggestion, if weight training isn't possible, maybe use your CT day for something like swimming. Something that uses different muscles, but will continue to strenghten your heart. I LOVE that you are exercising. I am somewhat OBSESSED with exercise and get so excited when other people do it too! :)
Now if only I can lose my baby weight and look as good as you....
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