Recap of week 2
Source
Unfortunately my hamstring still isnt better (not expected) and its time to visit physio. I hope that your bodies are doing fine and that you have been able to accomplish most of the outlined plan.
- Fartlek ✓
- Core day ✓
- Running 5-8 km ✕ (I decided that hamstring needs full chill until consulted with physio)
- Plyometrics (leg day) ✕ (the same)
- Everything day ✓
- Bonus: 250 ✕ (the same)
Has anyone fulfilled the whole plan? Have you at least tried to do something? Don’t be afraid and share you experience please! Let’s get Steem community fit!
Third week
Third week is unfortunately very running oriented. I can’t really run at the moment and will probably construct fully core and arm oriented plan myself. The original plan though was built with an aim, so I recommend following it despite the fact that I will have to adjust it to my injured needs.
First day
Running small hills
3-5x
200-500 meters hills
500 meters ordinary running
REPEAT
Keep the same tempo!!!
Second day
Running 3x3 km
I had 3:30/800 m best time during this series….try to beat that
Third day
Core day – Every exercise should last for 45-60 seconds. The pause in-between them should last for 45 seconds.
2 rounds!
Different than during week 2*
Russian twist
Candle
Side plank
Big V-ups
Fourth day
Leg day - Every exercise should last for 45-60 seconds. The pause in-between them should last for 45 seconds.
2 rounds!
Different than during week 2*
Wall-sit
Skier
Bulgarian squat
Jumping squats
Fifth day
Easy running 2-3 km
Reggae days
Remember that we have 2 regeneration days! Whenever you feel like having a day off, don’t be afraid to just chill. When you do opt for day off though you should at least stretch, go to sauna, have a warm bath…whatever that will help your muscles to get its relief from the tension.
Bonus
My bonus is still stacking (currently 1000 stairs). It’s time to end the stairs for now and transit onto jumping rope. Let’s try to do 1400 jump overs throughout the whole week shall we?:P
