Week 4
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 doing a full body workout aimed at increasing your overall body strength that will help the fluidity of your run as it will improve your core.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - Mushroom Omlette (Protein, Fiber)
Lunch - Cooked Chicken or Beetroot salad (Potassium, Vitamin B7, Fiber).
Dinner - Pumpkin Soup(Fiber, Vitamin C, Carbs)
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 be doing long endurance medium intensity running in order to improve the condition of your cardiovascular abilities.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - 1 Hard boiled egg or Granola Bar (Protein, Fiber),
Lunch - Tuna salad or rocket salad (Nutrients, Vitamin B7, Fiber).
Dinner - Egg fried rice (Fiber, Vitamin C, Carbohydrate)
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 reaching 16 kmph and maintaining it for 3 minutes. This will be the halfway mark for your final mile. In addition you will be doing a leg and core workout.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - 2 Hard boiled eggs (Protein), Peach yoghurt (Antioxidants, Vitamin C).
Lunch - Mozzarella & Tomato salad (Potassium, Vitamin B7, Fiber).
Dinner - Whole grain pasta with tomato sauce (Fiber, Vitamin C, Carbs)
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)
