Week 1: 12 week training


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Week 1: Interval Training | Summits LOCATION: Set of stairs or hill. If only one set of stairs/hill is available you can go up the same one each time. EQUIPMENT: Stopwatch/timer, water, towel, pack optional. WARM UP: 2 slow sets of stairs/hills ascending up walking briskly then walking back down. TIME: 30 minutes

Peak 1

Run or fast walk as fast as you can up a hill or set of stairs for 20 seconds. You should be short of breath after the 20 seconds. Recover on the way back down and catch your breath back by the time you’ve reached the bottom.

Peak 2 Run or fast walk as fast as you can up a hill or set stairs for 30 seconds. You should be short of breath after the 30 seconds. Recover on way back down so you have caught your breath by the time you’re back at the bottom.

Peak 3

Run or fast walk as fast as you can up a hill or set stairs for 40 seconds. You should be short of breath after the 40 seconds. Recover on way back down so you have caught your breath by the time you’re back at the bottom. REPEAT this circuit of peaks 1, 2, and 3 for up to 30 minutes total. Take a minute or two in between each set of 3 peaks and catch your breath if needed. Put a pack on for some of the circuits to add resistance. COOL DOWN and stretch! Remember to do this after every workout. HAPPY TRAINING!!!!

From Lisa Marshall, Director of Coastrek xx www.coastrek.com.au