Thursday 23 October 2014

Your 100 fit days: First seven fit days at a glance

100 fit days

Published 05/08/2014 | 02:30

Yvonne Hogan

Exercise and diet for your first week

1 Monday, August 4

Exercise

* Cardio vascular. If you are already fit, interval sprints (30r, 30w x 10). If you are a beginner, a vigorous walk.

* Dublin half-marathon

Rest day (full programme instructions see page 9)

Food

Make sure each meal contains a protein, carbohydrate and healthy fat source. See page 7.

2 Tuesday, August 5

Exercise

*Tabata workout. Exercises on page 8. Total workout time 270 seconds.

* Dublin half-marathon

Run it

3 miles

Race it

3 miles

Food

As Monday

3 Wednesday, 
August 6

Exercise

* Cardio vascular. If you are already fit, interval sprints (30r, 30w x 10). If you are a beginner, a vigorous walk.

* Dublin half-marathon

Run it

30 mins cross

Race it

7 x 400m at 5k race pace, 400m recovery pace

Food

As Monday

4 Thursday, August 7

Exercise

*l Tabata workout. Exercises on page 8. Total workout time 270 seconds

* Dublin half-marathon

Run it

3 miles

Race it

3 miles

Food

As Monday

5 Friday, August 8

Exercise

* If you already fit, interval sprints (30r, 30w x 10). If you are a beginner, a vigorous walk.

* Dublin half-marathon

Run it

Rest

Race it

Rest

Food

As Monday

6 Saturday, August 9

Exercise

* Tabata workout. Exercises on page 8. Total workout time 270 seconds

* Dublin half-marathon

Run it

30 mins cross

Race it

3 miles

Food

As Monday

7 Sunday, August 10

Exercise

* Rest

* Dublin half-marathon

Run it

7.5m/12k

Race it

7.5m

Food

As Monday plus three-hour cheat window - use it wisely!

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