Friday 13 December 2019

Your new seven-day plan

43Monday, September 15

Exercise

l Tabata workout. Exercises on page 14.

l Dublin half-marathon

Run it

Rest

Race it

Rest

Food

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

44Tuesday, September 16

Exercise

Cardio

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

l Dublin half-marathon

Run it

3 miles

Race it

3 miles

Food

As Monday

45Wednesday, September 17

Exercise

l Tabata workout. Exercises on page 14.

l Dublin half-marathon

Run it

2x5 min

Race it

Tabata workout on page 14

Food

As Monday

46Thursday, September 18

Exercise Cardio

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

l Dublin half-marathon

Run it

Tabata workout page 14

Race it

3 miles

Food

As Monday and pick up Irish Independent for bonus recipes

47Friday, September 19

Exercise

l Tabata workout. Exercises on page 8.

l Dublin half-marathon

Run it

Rest

Race it

Rest

Food

As Monday

48Saturday, September 20

Exercise

Cardio

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

l Dublin half-marathon

Run it

Rest

Race it

Rest

Food

As Monday

49Sunday, September 21

Exercise

Rest

l Dublin half-marathon

Run it

Half marathon

Race it

Half marathon

Food

As Monday plus cheat meal

Health & Living

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