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Week 1 |
Week 2 |
Week 3 |
Week 4 |
| Mon |
morning:
Light jog/walk: 30-40 minutes.
afternoon/evening:
Push-ups: 10 x 3,8 x 3,6 x 3 reps
Sit-ups: 10 x 3,8 x 3,6 x 3 reps
6 inch leg lifts: 30 seconds x 3 reps
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morning:
1 mile run
afternoon/evening:
Full body weight training
Push-ups: 16 x 3,14 x 3,12 x 3 reps
Sit-ups: 16 x 3,14 x 3,12 x 3 reps
6 inch leg lifts: 1:15 x 3 reps
|
morning:
1.5 mile run < 11:57
afternoon/evening:
Full body weight training
Push-ups: 22 x 3,20 x 3,18 x 3 reps
Sit-ups: 22 x 3,20 x 3,18 x 3 reps
6 inch leg lifts: 2:00 x 3 reps
|
morning:
2 mile run < 16:45
afternoon/evening:
Full body weight training
Push-ups: 28 x 3,26 x 3,24 x 3 reps
Sit-ups: 28 x 3,26 x 3,24 x 3 reps
6 inch leg lifts: 2:45 x 3 reps
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| Tue |
morning:
Swim 300m or Bike 3 miles
|
morning:
Swim 500m or Bike 5 miles
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morning:
Swim 700m or Bike 7 miles
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morning:
Swim 900m or Bike 9 miles
|
| Wed |
morning:
1 mile run
afternoon/evening:
Push-ups: 12 x 3,10 x 3,8 x 3 reps
Sit-ups: 12 x 3,10 x 3,8 x 3 reps
6 inch leg lifts: 45 seconds x 3 reps
|
morning:
1.5 mile run
afternoon/evening:
Full body weight training
Push-ups: 18 x 3,16 x 3,14 x 3 reps
Sit-ups: 18 x 3,16 x 3,14 x 3 reps
6 inch leg lifts: 1:30 x 3 reps
|
morning:
1.5 mile run < 8:55
afternoon/evening:
Full body weight training
Push-ups: 24 x 3,22 x 3,20 x 3 reps
Sit-ups: 24 x 3,22 x 3,20 x 3 reps
6 inch leg lifts: 2:15 x 3 reps
|
morning:
2 mile run < 14:15
afternoon/evening:
Full body weight training
Push-ups: 30 x 3,28 x 3,26 x 3 reps
Sit-ups: 30 x 3,28 x 3,26 x 3 reps
6 inch leg lifts: 3:00 x 3 reps
|
| Thu |
morning:
Swim 400m or Bike 4 miles
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morning:
Swim 600m or Bike 6 miles
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morning:
Swim 800m or Bike 8 miles
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morning:
Swim 1000m or Bike 10 miles
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| Fri |
morning:
1 mile run
afternoon/evening:
Push-ups: 14 x 3,12 x 3,10 x 3 reps
Sit-ups: 14 x 3,12 x 3,10 x 3 reps
6 inch leg lifts: 1:00 x 3 reps
|
morning:
1.5 mile run
afternoon/evening:
Full body weight training
Push-ups: 20 x 3,18 x 3,16 x 3 reps
Sit-ups: 20 x 3,18 x 3,16 x 3 reps
6 inch leg lifts: 1:45 x 3 reps
|
morning:
1.5 mile run < 8:08
afternoon/evening:
Full body weight training
Push-ups: 26 x 3,24 x 3,22 x 3 reps
Sit-ups: 26 x 3,24 x 3,22 x 3 reps
6 inch leg lifts: 2:30 x 3 reps
|
morning:
2 mile run < 13:30
afternoon/evening:
Full body weight training
Push-ups: 32 x 3,30 x 3,28 x 3 reps
Sit-ups: 32 x 3,30 x 3,28 x 3 reps
6 inch leg lifts: 3:15 x 3 reps
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