Category Archives: Training

Up and Running…

5km

I mentioned the other day that I would be putting training plans on and the first one is available as a free download.  You can use the drop down on training plans to see the first of the running programmes or follow this link to take you straight to the page.

Remember that if you are new to exercise make sure that you are ready to undertake training.  The first programme in the series is a beginners 5km training plan.  It is generic but will hopefully enable you to complete a 5km run in 8 weeks.  I hope you enjoy it and feel free to give feedback.

Have a fit and healthy day

Rob

 

Coming Soon…

index

Well I’ve been busy away from here so thought it about time I updated on what has been going on.  In short, I’ve put together a number of training plans that you can download.  Whatever your level of fitness, I am hoping that you will be able to use the appropriate training plans and gain some benefit from them.  Be that structure, fitness, motivation, whatever it may be.

The first one will be uploaded on Thursday – Beginners 5km.  It is an 8 week training programme based on someone who has minimal fitness and will (I hope) enable you to complete 5km in 8 weeks.  Be that a Park Run, Race for Life, or even just completing 5km, this programme will be free to download and use.

I will also be uploading intermediate and advanced programmes that you can also dowload for free.  The first will be for 5km, but by the end I am aiming to incorporate many more running, cycling, swimming and triathlon training plans so keep your eyes peeled.

Have a fit and healthy day

Rob 🙂

30 Day Challenge #3 – Day Thirty…

C30 Day Challengeongratulations, you have made it to day 30 of the 30 Day Challenge.  What an achievement you have made.  That means you have given yourself 900 minutes of ‘me time’ over the month of April.  Fantastic.  You should be so proud of what you have achieved.  Your body will love you for what you have done and you should really be happy with yourself.  Today is all about reflection.  Reflect on how far you have come over the past 30 days.  Think back to day one.  How did you feel when you went for your walk?  How do you feel now?  I hope that you have enjoyed this 30 Day Challenge and that you continue to give yourself atleast 30 min of ‘me time’ every day.

Day Thirty – 30 min walk.  This is your reflection time.  Time to go out, give yourself 30 min of ‘me time’ and reflect on how the past 30 days have been.  Really focus on how your body feels now compared to day one.  Again, big congratulations – you have completed the 30 Day Challenge.

Have a fit and healthy day.

Rob 🙂

30 Day Challenge #3 – Day Twenty Nine…

30 Day ChallengeWell we’ve got 2 days left on this 30 Day Challenge and yes, we’re pushing it up – again!  Today is all about running/jogging.  I want you to push to run/jog as much as you can within the 30 min.  I know that you may have never thought that 29 days ago you would be running/jogging but you can do it.  Be proud, very proud of how far you have come and how you have improved, both physically and mentally.  I have no doubt that you are a stronger person for taking on this challenge and I am sure that you will undoubtedly had struggles along the way.  This is the real big push today, so lets go and have fun.

Day Twenty Nine – 30 min walk/run/jog.  Start of by walking but as soon as you can start jogging/running.  Try and stay with the run/jog for as long as you can before you revert back to a walk.  When you go back to walking, try and keep this for as minimal time as possible.  Push yourself today.  You will be able to do it but you have to push.

Have a fit and healthy day

Rob 🙂

30 Day Challenge #3 – Day Twenty Eight…

30 Day ChallengeWelcome back.  With only 3 days left of this challenge we are going to push a little more again today.  Today is power walk combined with running/jogging.  This is really the pincale of the training here and I really want you to push yourself.  When you have completed your running/jogging, rather than go to a walk, you will be going to a power walk.  You have come a long way within this challenge and I know that this is well within your limits.  You can do it……..

Day Twenty Eight – 30 min power walk with running/jogging.  Start of with a power walk and when you feel ready go into your run/jog.  When you have had your fill of run/jog then revert back to power walking.  This is your recovery time but try and keep your heart rate up a little more than you would when you went from run/jog to walking.  Remember to stay present and ensure that you maintain your form throughout.

Have a fit and healthy day.

Rob 🙂

30 Day Challenge #3 – Day Twenty Seven…

30 Day ChallengeWith only 4 sessions left, we are going to push a little harder again today.  We are back to walk/run/jog, but the emphasis today is on run/jog.  You have come so far on this journey and I know that you can still achieve so much in these last 4 days.  Every day will have been a test of both mental and physical ability.  I want you to still test yourself over these last few days.  Progress is moving forward.  It matters not how much you move forward as every little counts.  So today when you go to your run/jog I want you to try and push.  Push yourself to run/jog that little bit further.  Push yourself to do that one more run/jog rep than you have before.  The psychological benefits that you will gain from doing that ‘extra; rep will be massive.  You can do it; just believe in yourself.

Day Twenty Seven – 30 min walk/run/jog.  Start of walking but try and get into a run/jog as soon as you feel you have warmed up.  Try and stick with the run/jog for as long as you can before you have to revert back to a walk.  Push.  Push.  Push.  Oh, and don’t forget – smile.

Have a fit and healthy day.

Rob 🙂

30 Day Challenge #3 – Day Twenty Six

30 Day ChallengeWelcome back.  Hope yesterday went well?  Did you manage to get some running/jogging in?  I hope so.  Today we are back to power walk.  Not long now until the 30 Day Challenge is over.  I hope that through this journey you are begining to really appreciate the benefits of just 30 min of exercise and what it can do to improve both your physiological and psycological states.  By now (I hope) this 30 min of exercise should be well programmed into you.  I hope that it is now become part of your daily routine and that you enjoy the ‘me time’.  After all, thats what this is all about.  Giving yourself some ‘me time’ that you enjoy.

Day Twenty Six – 30 min Power Walk.  Back again on the power walk.  Today is about the distance.  I really want you to surprise yourself with how far you can go.  Try and push harder on your power walk than you have done before.  Remember to maintain your form, but really give it some.  Get the distance in your legs.  Push hard, but remember – smile.

Have a fit and healthy day

Rob 🙂