Monday, August 03, 2020
New Program
Like everyone, I've been trying to figure out how to deal with the pandemic. Work has been more intense since the end of February. One thing that is most missed in my life is going to the gym. I've started and stopped walking and calisthenics workouts several times. Finally this past week I ran 4 days in a row.
First day a quarter mile. Second day some walk sprints. Third day 3/4 of a mile. Yesterday, August 2, I ran a mile. More like a job yet I was happy I did it. Sent a request to a friend who does marathons and they suggested getting the Couch to 5K app. So I typed that into YouTube and found several videos, including the one below (the "embed feature isn't working) so the one here.
It's not the app, yet seems simple enough. If I'm feeling like I'm hurting, I can back off because like when am I doing some competing.
In this program you do strength and conditioning on Monday, rest Tuesday, and Thursday. Since I'm not going to the gym to lift I did the following today, all for 15 reps:
Pushups
Pushups
Air Squats
Sit-ups
4-Count Jumping Jacks
4-Count Flutter Kicks.
If I follow the program in the video the rest will be:
Tomorrow and Thursday will be a rest day. I may repeat today's calisthenics.
Tomorrow and Thursday will be a rest day. I may repeat today's calisthenics.
Wednesday and Friday Warm up with walk 5 minutes, 5 sets of 3 minute walk and 1 minute run, 5 minute cool down
Sunday - Warm up with walk 5 minutes, 5 sets of 2.5 minute walk and 1.5 minute run, 5 minute cool down
Week 2
Monday calisthenics increased from last week, and Tuesday and Thursday by feel.
Wednesday - Warm up with walk 5 minutes, 5 sets of 2.5 minute walk and 1.5 minute run, 5 minute cool down
Friday - Warm up with walk 4 minutes, 5 sets of 2 minute walk and 2 minute run, 4 minute cool down
Sunday - Warm up 4 minutes, 3 sets of 2 minute walk and 2 minute run, then a 3 minute walk and a 6 minute run, then a 4 minute walk cool down
Week 3
Monday calisthenics increased from previous week, and Tuesday and Thursday by feel.
Wednesday - Warm up with walk 4 minutes, 6 sets of 2 minute walk and 2 minute run, 4 minute cool down
Friday - Warm up with walk 4 minutes, 6 sets of 1.5 minute walk and 2.5 minute run, 4 minute cool down
Sunday - 2 kilometers (I figured out how to change the MapMyRun app from miles to kilometers so that will help) All of the X kilometer runs have a walk warm up and cool down phase.
Week 4
Monday calisthenics increased from previous week, and Tuesday and Thursday by feel.
Wednesday - Warm up with 4 minute jog, 6 sets of 1.5 minute walk and 2.5 minute run, 4 minute cool down walk
Friday - Warm up with 4 minute jog, 6 sets of 1 minute walk and 3 minute run, 4 minute cool down walk
Sunday - 3 kilometers
Week 5
Monday calisthenics increased from previous week, and Tuesday and Thursday by feel.
Wednesday - Warm up with 5 minute jog, 4 sets of 1 minute walk and 5 minute run, 5 minute cool down walk
Friday - Warm up with 5 minute jog, 4 sets of 1 minute walk and 7 minute run, 5 minute cool down walk
Sunday - 4 kilometers
Week 6
Monday calisthenics increased from previous week, and Tuesday and Thursday by feel.
Wednesday - Warm up with 5 minute jog, 5 sets of 1 minute walk and 7 minute run, 5 minute cool down walk
Friday - Warm up with 5 minute jog, 3 sets of 1 minute walk and 10 minute run, 5 minute cool down walk
Sunday - 5 kilometers
I have an app called Intervals that I think can give me the intervals for all of these. Of course, if anything feels like I might hurt myself I can dial it back. Some of the jumps are larger than others and I can go more gradual if needed.
I need to get into the discipline of stretching more to stay safe for this.
It's good to be back and have a goal. It's also good not to have a solid deadline. I don't know how often there will be posts. Maybe daily, or summary of the week. Either way, it will be good. Will be great to get set up to lift again. Until then running is my jam. Being less active physically really was getting to my mood and energy.
All of the increases in the virus have been frustrating. So many things I do have people who do not wear masks. While I know I feel some pandemic fatigue, I really feel sorry for the medical workers who have to work COVID units.
I know some of you have not stopped at all, and others have struggled. Feel free to share!
And after I published this I found this video for 10 week approach. They also have different lenghts.
KEEP GRINDING!!!
Labels: Health, Hell In Handbasket, Routine, Workout
