Note: To view the videos, click on the highlighted green text for each day.
WEEKLY TIP
Eat carbohydrates so that you have energy, good spirits, and “fuel” for your immune system.
DAY 1
DAY 2
Step 1:
5min joint movility + 10min walk
Step 2:
10km easy run + 5x1min progressive every 15 sec R/ 1min + 1km easy run
Step 3:
10min stretch
DAY 3
DAY 4
10min warm up (spinning bike , walking band, elliptical machine).
3 series of 10 reps
* Muscles: Quadriceps , Chest, Hamstrings, Triceps, Calf muscles.
* Abs & lower back:
3 series of 20 reps
(choose 2 execises).
10min cool down (spinning bike , walking band, elliptical machine) + 10min stretch.
DAY 5
Technique: 3 exercises (check on the videos).
4kms easy run + 4kms (1km hard x 1kms easy ) + 2km easy run.
Step 4:
DAY 6
DAY 7
15min easy run .
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