The team at Sports Performance have put together a nutritional training pack and basic January training plan create a routine of exercise and build a level of base fitness that will underpin what we do in the coming months.
I thought I would share the plan with you as some people have been asking what training we have been doing.
Training in Gateshead in the Snow - Weekend 9-10 January 2010
The Basic Plan – January Training:
These four weeks of training mainly consist of cardiovascular activity and a long walk which will both become more intense from week to week. The cardiovascular sessions have at least 40 mins of cycling, running, swimming or rowing activity that gets the heart-rate increased with an added 25 - 30 mins of strength conditioning at the end of these sessions and a full stretch.
Week 1:
Three one hour sessions of cardiovascular activity in the gym or outside.
Week 2:
Three one hour sessions of cardiovascular activity in the gym or outside.
A 2.5 hour walk which is slightly longer at the same intensity with slightly more energy consumption to cover the extra time.
A three hour walk which is slightly longer at the same intensity as previous week.
Week 4:
Two one hour sessions and one 1.5 hour session of Cardiovascular activity in the gym or outside.
A three hour walk again at a slightly higher intensity (try going slightly farther than last week).
A two hour walk where you should aim for moderate levels of exertion, this means being able to hold a conversation during the walk.
Week 2:
A 2.5 hour walk which is slightly longer at the same intensity with slightly more energy consumption to cover the extra time.
Week 3:
Two 1-hour sessions and one 1.5 hour session of Cardiovascular activity in the gym or outside. A three hour walk which is slightly longer at the same intensity as previous week.
Week 4:
A three hour walk again at a slightly higher intensity (try going slightly farther than last week).
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