Training schedule for 5k,10k, half-marathon?
I ran a 5k about 6 months ago after a season of cross country, where I wasn't training that hard and I came in at about 33 min. I am looking to become a more serious runner. I would like to run a 5k in less then 25 min and be able to run a 10k (no time goals) within the next 10 weeks. After that I would like to keep running and hopefully be able to do a half-marathon by June of 2013... which is a little over a year away. Please tell me what I should be eating and how I should be training. I am a teenager, and I typically run 2 miles every other day, I also play some sport every season but summer.
Beginner strength training at home?
Hello! I decided that I'm going to lose weight. I know how I have to eat, and generally what exercises I have to do to lose weight. I am 5'6 and currently weigh exactly 200 lbs, and I want to be at 130-140. So that means I am going to lose about 60-70 lbs. What I plan on doing is running/jogging 3 times a week for 1 hour around the track at my school or around the neighborhood. What I've read everywhere though is that I should also do strength training because that boosts my metabolism and will help me lose weight a bit faster. However, my mom says it is too expensive to get a gym membership, so I have to find ways at home to do strength training. I know push-ups and sit-ups (etc.) are classed as strength training, but I don't know how many I should do. First of all, I can't do push-ups at all. I can do only a few sit-ups, but that's it. Also, we have a Freemotion exercise bike that has different levels of resistance on the pedals. That will get my leg muscles to do some work, right (along with cardio)? Would that help in strength training for my legs? One more question, are the old-style (push ups, sit ups, crunches, etc.) strength training exercises as effective as the weights you see at the gym?
Half-marathon training schedule and tips?
Here's what I am doing to prepare for the Eugene, Oregon 1/2 marathon in the end of April. 1) 3 short runs a week (Monday am, Tuesday pm, Thursday am with one long run (varies between 7 and 11 miles) on Saturday. This allows for one and a half days between short runs (about 3.5 miles) and two full days before and after the long runs. 2) The long runs increase gradually each week, when they reach the maximum (11 ish) then return to the minimum (7 ish) and build back up. This allows your body to really heal. 3) Once you are comfortable with your three times a week short runs you can replace some of them with speed and strength workouts (find a good steep hill and run up, walk down, repeat) (find a local track and sprint 400 meters, walk 200 meters, repeat) etc. 4) Pay attention to how you treat your body, especially around sleep and nutrition. Get enough sleep, and don't eat processed crap. 5) Stay positive, have fun and good luck!
Beginners calistedics training?
I quite smoking 2 years ago on Valentines day. I used that money to buy myself a new bicycle and it's the best trade off I ever made. I had to start cycling again to get rid of the weight I picked up from eating more. Food just tasted so much better and it was something to do. You want an exercise that will get you huffing and puffing to the point where you don't want a cigarette. Running, swimming and cycling are the best. I quit cold turkey and it was rough the first few weeks but I was determined to do it. Very time you exercise it's a reminder that you need to quit.
What is the best workout schedule for a beginner?
A beginner is the most blessed lifter in the world. The beginner will progress the fastest and gain the most muscle. As such there is a lot of BS that flies around, largely due to the fact that any old workout will actually make a beginner stronger.In my opinion the most important program for any beginner is Starting Strength. It is an empirical method (meaning it was developed by the founder experimenting and seeing what worked best) that is very simple and boring.Roughly it consists ofDay 1:Squat 3x5 / Bench 3x5 / Deadlift 1x5 (A x B is sets and reps. So 3 sets of 5 repetitions)Day 2:Squat 3x5 / Press 3x5 / Power Clean 3x5These two days are alternated in a MWF configuration. ie Day1 (Mon), Day2 (Weds), Day 1 (Fri), Day 2 (Mon again). If your schedule is different the goal should be alternating 2 days with a 2 day rest at some point (eg. Tue/Thurs/Sat)Your weight should start low as you learn form and increase 5/10 lbs every workout for 2–3 months. As quick math will tell you, this will add a lot of strength.I highly, highly recommend looking up Mark Rippetoe’s videos on the form. Likewise for diet and rest. A calorie dense, protein filled diet is usually an excellent thing for a trainee.I have personally seen plenty of people gain strength, even when they were not eating or resting enough (which is NOT an excuse to follow suite, btw) simply because 3 sets of 5 hard, heavy reps is more than enough to tax a beginner’s system to grow.
What is the best diet schedule for gym beginners?
start consuming proteins slowly so that you body gets used to digestion process and optimum utilization of proteins. do not rely on artificial proteins from the beginning itself, look for natural resources (at least in begining) - Vegetarian Gym Diet Plan and Best Foods with High Quality Protein for All Gym guysdo a good warm up, like running for 20–30 minutes before indulging into weight, this will help your body built stamina, and also help muscle building.