A few weeks ago I posted an update on my progress stating that I planned to take a week off to rest then crack on with another six weeks of the same workout routine but with the addition of some sprint training on a Wednesday.<\/p>\n
The routine had been to do light weights and a 5km run on Mondays, Wednesdays and Fridays and spend Tuesdays and Thursdays sessions doing heavy weights.<\/p>\n
I’m now in week two of the current six week period and I’ve not done any of that. Instead over my rest week I decided to try to get more running into the mix and focus on endurance rather than strength in this period.<\/p>\n
So, my weekly routine now involves: Mondays and Fridays: doing a set of 200 crunches and 15 pressups followed by a 5km run. Tuesdays and Thursdays: doing a set of 200 crunches and 15 pressups followed by a 5km interval run. Wednesdays: a rest day.<\/p>\n
Last week I just ran 5km on the four running nights to get back into running after a week off, so yesterday was my first go at the interval running. Wow. Did that burn.<\/p>\n
I did a 1km warn up jog and then did a 250m sprint, 250m jog, 250m sprint, 250m jog over the second and third km. Then jogged the fourth km and repeated the 250m sprint \/ jog \/ sprint \/ jog for the fifth km.<\/p>\n
Ideally I’d like to be doing 1km warm up, 3km of 250m sprint \/ jog intervals and a final 1km of warming down, but last night my lungs were burning so much after the third km that I swapped the fourth and fifth km around.<\/p>\n
I’m hoping that tomorrow I can follow the 1-3-1km pattern. I’m not sure if the intervals will improve my overall 5km time (they certainly didn’t last night) but I do think they will improve my sprint times and help reduce my recovery time.<\/p>\n","protected":false},"excerpt":{"rendered":"
A few weeks ago I posted an update on my progress stating that I planned to take a week off to rest then crack on with another six weeks of the same workout routine but with the addition of some sprint training on a Wednesday. The routine had been to do light weights and a […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-227","post","type-post","status-publish","format-standard","hentry","category-words"],"_links":{"self":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/227","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/comments?post=227"}],"version-history":[{"count":0,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/227\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/media?parent=227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/categories?post=227"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/tags?post=227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}