Week 4

WATCH THIS FIRST.

Week 4 Training Plan & Exercises

  • Please do the following workouts "in order".
  • If unable to do a workout (because of work, family, illness), just skip it and move on to the next (do not try to catch up).
  • Any QUESTIONS: please post on the Facebook page so everyone can benefit from the answer.

Workouts - Week 4

Day 1: CORE - ABS WHEEL 15-20MIN.
Day 2: FLEXIBILITY YOGA - 30-60min.
Day 3: RECOVERY BIKE 30MIN.
Day 4: SPEED-FOCUSED RUN - 30-45MIN.
Day 5: FLEXIBILITY YOGA - 20-30MIN.
Day 6: ENDURANCE RUN: RUN SQUATS 20-45MIN.
Day 7: ENDURANCE-FOCUSED RUN - 5KM (20-50MIN).

Exercise Descriptions & Instructions

CORE - Abs Wheel 15-20MIN

What you will need: Levels 1 to 3 only: an abs wheel or bar with small weights on it which can rotate freely.

Video demo of exercise (you only have to watch the first few seconds). Always keep your core "tight" throughout the exercise and do NOT let your hips drop down to the floor when you're extending. Keep your back in a STRAIGHT LINE.

Level 0: do not use the ab wheel. Get into the same position as in the video  (knees on a folded towel) but use your hands as if your are doing a push-up. Then slowly walk your hands away from you as far as you can reach, then walk your hands all the way back. That's 1 repetition.

Level 0: up to 10 sets of 10 repetitions with 1min rest in between.

Level 1: 7 sets of 5 repetitions with 1min rest in between.

Level 2: 10 sets of 7 repetitions with 1min rest in between.

Level 3: 10 sets of 10 repetitions with 1min rest in between.

 

FLEXIBILITY YOGA - 20-30MIN

What you will need: a laptop/tablet, mattress or soft surface (grass), somewhere quiet (e.g. park).

 

RECOVERY BIKE 30MIN

What you will need: either a bike to cycle outdoors or a gym/spin bike. 

Exercise (all levels): a VERY easy 30min on the bike, pedaling at very low resistance and high cadence (rpm).

The focus today is RECOVERY. We are just trying to get the blood moving to help your legs get more nutrients to recover faster. Do NOT push it on this session.

You should be able to have a conversation with someone comfortably and breath through your nose the entire time.

Enjoy it! 

 

SPEED-FOCUSED RUN - 30-45MIN 

What you will need: treadmill or a road measured to 400m in length, water to hydrate. If you have access to a running track, use it. If not, use your phone or GPS to measure 400m.

Stay mentally focused on the task at hand, and always ALWAYS maintain good running form.

**WARMUP** - 10min easy jog.

**MAIN SET** All of these should be done at YOUR OWN maximum SUSTAINABLE speed with GOOD FORM!!!

  • 400m run at max speed, followed by 1min rest.

Level 0: Up to 5 sets.

Level 1: 5 to 8 sets.

Level 2: 9 to 12 sets.

Level 3: 13 to 15 sets.

Real Life Application: studies have shown that a FAST run of 400-500m is typically what is needed to get away from most threats. 

 

FLEXIBILITY YOGA - 20-30MIN

What you will need: a laptop/tablet, mattress or soft surface (grass), somewhere quiet (e.g. park).

 

ENDURANCE RUN: RUN SQUATS 20-45MIN

What you will need: a place to run or a treadmill.

NOTE: if using a treadmill, set incline at 1% during the whole exercise.

See video for demonstration of bodyweight squat.

Level 0

- 20min of continuous run at a comfortable pace (slowest pace you can sustain for the duration) with 10 bodyweight squats every 5min.

Level 1

- 30min continuous run with 20 bodyweight squats every 5min.

- Run pace: Heart rate zone 2, or Effort level 7/10. You should be able to breath comfortably and speak in short sentences.

- NOTE: if unable to run, speed-walk.

Level 2

- 45min continuous run with 30 bodyweight squats every 5min.

- Run pace: Heart rate zone 2, or Effort level 7/10. You should be able to breath comfortably and speak in short sentences.

Level 3

- 45min continuous run with 40 bodyweight squats every 5min.

- Run pace: Heart rate zone 2, or Effort level 7/10. You should be able to breath comfortably and speak in short sentences.

Real Life Application: one of the best exercises to build endurance in your legs without the damaging pounding from running long distances!

 

ENDURANCE-FOCUSED RUN - 5km (20-50min)

What you will need: treadmill or a road measured to 5km in length, water to hydrate. .

Stay mentally focused on the task at hand, and always ALWAYS maintain good running form.

Exercise (all levels): run 5km as a CONVERSATIONAL PACE. This means that you're running at a speed which allows you to have a conversation with someone, breathing through your NOSE most of the time.

If you are NOT able to breath through your nose, and if your are NOT able to have a conversation, YOU ARE GOING TO FAST! Slow down, even if you have to WALK.

The point here is to COVER THE DISTANCE at your endurance pace, NOT to cover 5km as fast as you can.

Keep your shoulders and neck relaxed all the time (check them from time to time).

Real Life Application: 5km is considered a "short distance" in terms of human ability, yet today we don't even cover 5km in an entire day! Being able to run/walk 5km is a critical and basic human ability we all need to have (what if your car broke down, your smartphone battery died, and you need to get to your kids reasonably quickly?).