Page 59 - Mancave Sept 2021.cdr

PROGAM:

The aim is to run or walk a 5km. Race as fast as possible.

Week 1 Week 2 Week 3

Monday: Walk 20 Monday: Walk 20 Monday: Walk
minutes minutes 20minutes
TRAINING PROGRAM Tuesday: Run 10 Tuesday: Run 15 minutes followed by

minutes 10min running
Wednesday: Walk 10 Tuesday: Run 15
Wednesday: Walk 10 minutes, run 10 minutes
FOR FIRST TIME minutes, run 5 minutes, walk Wednesday: Walk 20
10 minutes
minutes, walk
10 minutes minutes, run
Thursday: Walk 30
Thursday: Walk 30 minutes 15minutes,
walk 10
RUNNERS minutes Friday: Rest minutes
Friday:
Rest
Saturday Long: Run 40 minutes Thursday: Run 15
Saturday Long: Run 30 with as much as minutes
minutes with possible Friday: Rest
as much as running
possible Saturday: Rest
running Sunday: Rest
Sunday: RACE 5KM
Sunday: Rest

Good Luck!!!!
by Nick Bester

The aim of the first 3 weeks of the training program is to GYM TRAINING: Not compulsory but will
condition the ligaments and muscles to be able to start compliment your training
with a beginner running program in November. We also
want to teach your body to use fat as the major source Gym training will consist of 3 x 10 repetitions on all
of fuel so that you can lose the excessive body fat. You major leg muscles: 2 x per week leg extension:
have to lose at least 4 to 6 kg of body weight within the 1. leg curl
next 6 months. This is only 1kg per month and by 2. calf raise
reducing your intake of carbohydrates a little bit and 3. leg press.
drink 2 liters of water per day, this is easy achievable.
For the upper body you have to 1 x 30 repetitions with a
• It is important to do the training sessions one after light weight for six different upper body muscle groups:
the other to make sure your body deplete your 1. Lateral pull down.
glycogen fuel in the muscles and eat into the fat 2. Bent over rowing.
reserves after 40 minutes of training. 3. Fly's.
• All the training at this stage should be done at a 4. Bench press.
moderate (easy) pace to prevent the risk of an 5. Bicep curls.
injury. 6. Triceps push downs.
• Try to run/walk on soft surfaces - grass, dirt road 7. Pull ups with assistance.
etc. as much as possible.
The most important part of the gym training will be the
stomach and back exercises - try to increase this to be
able to do 200 stomach and 80 back muscle exercises
every third day.

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