Week 2
Please note that it is advised to have 1 break day between each session you do in order to ensure recovery and muscle growth
Session 1
In this session you will be working on progressive overload again which will continue to increase your stamina and muscular endurance. Make sure to ensure you warm up and warm down in order not to get hurt.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - Blueberry Oat Pancakes (Fiber, Carbs, Iron).
Lunch - Green Salad with lettuce, spinach, and rocket (Fiber, Vitamin C, Magnesium).
Dinner - Tomato Beef Soup (Antioxidants, Protein, Iron)
Please Note: Use this website in order to find out the calorie intake you need each day in order to maintain your weight or go into deficit if you wish to lose weight. Match the amount of food you take in from the advised meals to the amount of calories to reach your fitness goals.
Workout Plan (Click to Drop Down)
Session 2
In this session you will only be doing a workout. This will help you as it will increase your leg and core strength by working through fatigue.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - 3 Hard boiled eggs (Fiber, Carbs, Iron).
Lunch - Onion soup (Carbs, Protein)
Dinner - Broccoli & Lettuce salad (Fiber, Antioxidants).
Please Note: Use this website in order to find out the calorie intake you need each day in order to maintain your weight or go into deficit if you wish to lose weight. Match the amount of food you take in from the advised meals to the amount of calories to reach your fitness goals.
Workout Plan (Click to Drop Down)
Session 3
In this session you will be doing high speed running intervals. This will help increase your cardiovascular endurance and improve your stamina for the final mile time.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - Peach yoghurt with Oats (Antioxidants, Vitamin C, Fiber).
Lunch - Whole grain pasta with Chicken (Fiber, Carbs, Protein)
Dinner - Kale/Pepper salad (Vitamin A, Vitamin C, Fiber)
Please Note: Use this website in order to find out the calorie intake you need each day in order to maintain your weight or go into deficit if you wish to lose weight. Match the amount of food you take in from the advised meals to the amount of calories to reach your fitness goals.
Workout Plan (Click to Drop Down)
