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June Training plan and May Training Plan Review

Posted May 30 2010 6:11am
Heres what I have achieved this month while doing my  May Training Plan -
  • Increased my longest distance run from 9 miles to 11 miles
  • Increased my fastest mile time from 9.03 to 8.30
  • Lost 3lbs
  • Lost an inch from my waist and maintained measurements on my bust and hips
  • Increased my top speeds on the treadmill from 7.2 to 7.5
  • Increased my 'hard' intervals from 1.00 to 1.30
I've really enjoyed this months training and feel that I've made some good improvements, especially in my running. Having a Sunday as my rest day has certainly worked out well and I love doing my mixed cardio and strength workouts on a Friday morning. I haven't done loads of yoga, but I have done it when I feel my body has needed it and this has worked out better for me.

As I'm on holiday for a week this month I'm not too concerned about trying to increase my distance on my runs too much. I may try and go for a 12 miler but I'm going to see how my knee holds up over the next few days. To make sure that I don't burn out my legs I'll be focusing on upper body and abs strength training in my gym session but I will be looking at appropriate exercises that will strengthen my legs and knees as well.

So heres my plans for June
Monday

Gym Cardio Workout 45 – 60 minutes (depending on morning / evening workout) - treadmill, cross trainer, step machine, bike. High intensity intervals - 30 seconds easy, 30 seconds medium, 30 hard, 30 seconds medium, repeat. I'll be using the same resistance / speed levels as last month for the easy and medium intervals but increasing for the hard interval. Continue to increase top speed on treadmill

abs sets - full sit ups 20 reps, crunches 20 reps, side reaches 20 reps, bicycle kicks 20 reps, toe touches 20 reps, plank, (as long as I can hold) x 2 / 3 sets

Tuesday

Strength Training DVD - Jillian Michaels 30 Day Shred - 2 of the levels back to back to make a 40 minute workout

Wednesday

Mid distance run (around 5/6 miles) - alternating between a run at my target pace / speed work and a run with lots of hills

abs sets - full sit ups 20 reps, crunches 20 reps, side reaches 20 reps, bicycle kicks 20 reps, toe touches 20 reps, plank, (as long as I can hold) x 2 / 3 sets

Thursday

Strength Training DVD - Jillian Michaels 30 Day Shred - 2 of the levels back to back to make a 40 minute workout

Friday

Gym workout - 15 mins cross trainer intervals, 15 mins step machine intervals

30 mins strength: 

Upper body and Abs Supersets (will use weights that really challenge me in the last 4 - 5 reps of an exercise)  -
 
x 3 sets:
bicep curl with a squat - 10 - 12 reps
tricep dips - 15 reps (BW)
sit ups on stablility ball - 20 reps
 
x 3 sets:
Tricep kickbacks - 10 - 12 reps
Chest press on stablility ball - 10 - 12 reps
Leg raises - 15 reps
 
x 3 sets
Shoulder press on stablility ball - 10 - 12 reps
Three point dumbbell row - 10 - 12 reps
Wood chop and reverse wood chop with medicine ball - 10  reps on each side
 
Saturday
 
Long distance run - this month sticking at my 11 miles, perhaps going up to 12 depending upon how I feel.
 
Sunday
 
Rest Day!
 
Anytime 
 
Yoga  
 
Depending on what things I have on with work etc, I might swap round my Monday and Wednesday sessions as well as my rest days when needed.
 
Holiday week
 
I've been thinking about what I may do while I'm on my holidays as I think I'll enjoy myself much more if I do a little bit of exercise while I'm out there so I'm not worrying about putting loads of weight on. I think I will try to get lots of swimming and walking in, as well as doing a few abs exercises and some exercises with body weight to keep me feeling fit!
 
Current stats - 
 
Bust - 37 1/2 inches
Waist - 28 1/2
Hips - 35 1/2
Weight - 9st 11lbs
 
So there we have it! I seem to be doing ok, and really find having a plan and workout schedule helpful, I don't like missing something I've planned so it keeps me on track! Wish me luck x 
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