Week 8
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 going at a 15.5 kph this will be simulating an actual mile as you will be going for six minutes or less.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - Peach yoghurt with oats ( Vitamin C, Carbs, Fiber).
Lunch - Salmon and rice (Omega 3, Carbs).
Dinner - Carrot, corn, tomato salad (Fiber, Vitamin C, Nutrients).
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 maintain a max speed of 16 kph for 6 minutes in order to once again simulate your final mile time of under 6 minutes.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - 1 Hard boiled egg (Protein).
Lunch - Cheddar & Tomato salad (Potassium, Vitamin B7, Fiber).
Dinner - Lamb chops with spinach (Fiber, Vitamin C, Carbs, 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 3
This is the final session of the course. If you have been doing the sessions consistently you should be ready to run at 16.5 kph for 6 minutes where you will reach a mile distance at 5:52 seconds meaning that you have achieved a sub 6 minute mile.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - 3 Hard boiled eggs (Protein), Peach yoghurt (Antioxidants, Vitamin C).
Lunch - Onion salad with bread sticks (Fiber, Antioxidants, Nutrients).
Dinner - Steak 300g (Iron, Nutrients)
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)
