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this is a training schedulde that anyone can do, its mainly for an advanced runner who would like to do a mile in 4 minute, but its ideal for anyone to do the prog by walking it like i am. IM fed up of walking same route / pace etc, so i remembered getting a prog for my son when he used to do the 400 meters few years back from here, its great 52 weeks and gives you youre scedulde for week 1 to week 52. IM doing it for last month by walking it, im near 60 , dodgy knee so cant run it anyomore, ( did try) and whats more 6 months ago i was 22 stone, today just under 16, ( this weight loss was dieting and just the casual stroll occassionly, i hardly could walk for breathlessness etc) . THIS prog can be done on cycle track, athletic track, even on pavements, road wherever.
Monday – Rest
Tuesday – Grass – 5min easy – 15 min faster – 5min easy.
Wednesday – Easy run 30 min
Thursday – Track or grass -5 x 3min with 2min recovery between efforts
Friday – Rest
Saturday – Steady run 25 min
Sunday – Steady run 45min
so for the walkers just change the run for walking, but do the track or grass can be done wherever
Monday – Rest
Tuesday – Grass – 5min easy – 15 min faster – 5min easy.
Wednesday – Easy run 30 min
Thursday – Track or grass -5 x 3min with 2min recovery between efforts
Friday – Rest
Saturday – Steady run 25 min
Sunday – Steady run 45min
so for the walkers just change the run for walking, but do the track or grass can be done wherever
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ps walkers do the tuesday faster part on a good pace , and the 5x3 on thursday as fast as you can .
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What's your favourite day ?
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By the way, that's an impressive weight loss, well done.
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Did you drink much Elis? do you drink now?
Did you eat big meals, takeaways? How does it compare with what you eat now? |
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22 stone, dr asked me to go and see him re my monthly prescription of omoprazole,took my weight was 138 k, eating , drinking wine like a pig, couldnt even put my socks on, felt dirty, could hardly walk , anyway took blood test showed liver blood count to high, cut down drinking was the advice.NEXT Day got up fruit juice, bowl of porridge 1/2 banana raisins , bit of skimmed milk and water , then maybe 2 coffee s in day plus around 6 pints of water, all i do is 15/30 mins stroll most day, then between 6 and 8 at night is my only other meal, consists of usually massive salad, with pitta bread, maybe small jacket pot, and big portion of fish/ chicken etc , if missus does spag bolognese/ curry etc i eat loads with garlic bread.THATS IT then no more food , i have 2 glasses of red every 3 days the rest is water.On weekend i might have sandwitch lunch time or whatever, piece of cake. I havent been to gym, but few weeks ago accompanied my friend onto athletic t rack, i did 10 mins of 100m running 100 m walking x3. I feel fantastic, look nice in clothes , and believe it or not im off the omoprozole for the 1st time in over 10 years of daily intake. today I weigh 104.8 k , ps liver test was taken again 2 months back , had come down but not enough, i put that down to cutting wine to a glass a night, but been told have few glasses in a night and then dont touch it for at least 2 days after is better, so thats what im doing.
ps over15 years ago i was running 400 meters in less than 50 secs , in my 40s.Yes i was the rocket man Grin PEOPLE ask me what advice /tip i have and the biggest is DRINK PLENTY OF WATER |
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since that post, my knee is playing up with running/ sprinting, i actually did a 8x 200 meters ( 36 secs) last week, but ive decided to do the walking from now on, re the plan, yes angoose rest days are fav, but otherwise thursdays when i feel that im sprinting with really fast walk.
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Good work!
Under 50 second 400m means you would usually beat any girl alive who did not take steroids  |
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reasonable standard, I was at my fittest between 36 and 44 years of age.
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just been for blood test re the liver, ive cut down the wine to about a bott a week, so hopefully better result than 2 months ago.Anyway did the tues training, did it on main road, walked easy 5 mins and then had a hill of about 40% gradiant where I power walked 15 mins , was about a mile and a half, and then easy 5 mins, sounds easy but was tough .
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my earler post should have said, yes of course i was offered them, but maybe if i had been 20 years younger i might have taken them, but i never did, though i was accused by loads that i did, i was a reasonable standard footballer in my late teens until a knee injury when around 26, and really started propertraining at around 34 , and was at my fittest between 36 and early 40s.
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re your questions above whispering, for the last eg 10 years a bottle of red most night. I was a massive eater, id have half a loaf with sunday dinner, I was a glutton and yes take ways about 2 to 3 a week, honestly id have a massive meal at say 6.00 pm , few hours later id go the mcdonalds , makes me sad to think of it to be honest, at 40 odd I had a superb physique six pack the lot weighing around the 13/14 stone, ( I looked like a white marvin haggler), but was so ashamed looking in the mirror at 22 stone, disgusting, anyway I know that want have the six pack again, but ive been lucky the weight that ive had off isn't really saggy horrible like some get.
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oh I still have the six pack but unfortunately due to furlough it is underneath the one pack!
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elisjohn You mention Marvin Hagler and since your knee is giving you jip you could try learning some shadow boxing routines with slips and weaves like the Mike tyson drills,sounds and looks easier than it is compared to the regular arm punching shadow routines and will add variety to you exercise time.
Well done with the weight loss takes balls to that in this day and age. https://www.youtube.com/watch?v=oXToroWPnb8&list=PLHlMp5Wh9xpQlAhvozMTv1R_USHYc77Tz&index=7 |
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Well done elisjohn . You have taken responsibility for your own health . Onwards and upwards . I wish you well , you deserve it .
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thx
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had a blood test on Tuesday on liver, its back down to normal after years of abuse
 , just had result few mins ago, |
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Nice one
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it seems to work then, I was advised to have a drink or even a bottle of wine, but not to touch alcohol for at least 2 days after to clean the liver,and ive cut coffee to around 3 or 4 mugs from say 7 or 8 . thx pp.( and that what I did this time around)
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Whoa big boy!
Try one cup of proper good coffee every morning. I managed to cut sugar out of tea but not coffee so only drink one coffee a day but it is kwality! I don't even but instant at all now. Trying to figure out map my ride atm. |
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Week 2
Monday – Rest Tuesday – Grass – 5min easy 18min faster 5min easy. Wednesday – Easy run 30 min Thursday – Track or grass – 8 x 2min with 1 ½ min recovery between efforts Friday – Rest Saturday – Steady run 20 min Sunday – Steady run 45min |
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yes today ive reached one aim, to get under 16 stone, 101.6 k, the last month even though doing loads more excercise, has been hard losing weight, the 1st 4 months it dropped off , my gaol is now get under 100k, and then get to 14 stone,really wish a gym would be open, to just rep out on the weights .
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I am a firm believer that walking is good fir your mental elf. Mrs ‘Death does in excess of 10,000 steps every morning but I am old school. No pain no gain. I know we are older but getting a good sweat on has benefits on every level included ejecting toxins from the body and giving you clean healthy skin. Gasping for air makes your lungs work better as your blood is seeking oxygen from every part of your lungs. The Chinese even teach an exercise called back breathing where you utilise the air in the lungs around the back and kidneys.
Running must Shirley be the best exercise for losing weight and getting healthy. Hill walking will have the same effect. I like the gym as much for mental elf as the exercising. I like a sauna afterwards as it is probably the only place I sit down quietly and let my mind run free. The other miss from the gym will be squats, dead lifts and bench press, not that I did much of any of them but I think they are the most effective weight exercises. Ok I am sufficiently motivated to do a longer bike ride today, breakfast first though! Nutrition. I am also committed to start buying more expensive poncy food from “ those “ sorts of shops. Kwality of nutrition is getting more important to me. I can eat less as I am older so might as well buy better food. |
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yes whispering, im old school, anyway out now to do 5 mins easy , then a 18 minute fast walk all uphill at least ave 40% to 50% elevation, and my lovely tea tonight fresh pan fryed sea bass
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Can anyone recommend a good (cheap) pedometer type thing that measures distance,heart rate, calories etc.
I'm moving up through the Couch to 5k thing (week 6) but I don't know how far I'm actually running. Not normally a runner as I've always had a dodgy hip but there's not much choice right now. Ta all. |
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Oh and we'll done elis. Properly inspirational that.
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!id buy a really good one porcupine rather than cheap, my missus uses a cheap steps thing, and she comes home after doing 10,000 steps and its fact theres no way shes done that much. Isuggest if you have dodgy hip, if you could go on a athletic track its much better for your joints, and im sure you know 1 full lap is 400 meters, so youre 5k would be 12 1/2 laps .,and buy really good trainers
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I just loaded map my ride which records you time, journey on a map, pace, elevation and distance of course. It is a free phone app.
So today I have riden 16.77 KM in one hour. Average speed 15.3kPH 405 Calories Elevation gain 162M It also gives you your split times every 2KM. It also says my maximun speed was 60.9kph but I don't think that is right as my bike computer said 27.1mph which I felt was nearer the truth as I didn't get the smiley face to go sad or set off a speed camera  .I am not sure how accurate Map My Ride is but as a guide if you do the same route you can see if you are getting better. I might drive my car on the same route to compare distance too. I have to say I love this covid. I would now be happy to be off until October! Anyway everyone get outside and switch the computer off! Oh I also got a BIKEmate bicycle computer from Halfords or Aldi years ago and just out it on. Not sure how it works tbh but it seems to give an accurate speed reading. The pulse strap does not send the reading to the computer so I am a little disappointed as I think it is a good idea for old fella's to note their heart rate and on a positive side increase the pace if there is headroom! |
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doubt that bike will be any good on them tough cardigan/ pembroke coastal paths whispering
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Are you kidding me!
Even on a long slight incline I am struggling at times. I blow on short hills. I can get up them but they take a lot out of you. I don't think I will be trying any King of the Mountain red spotted jersey ever! I have been working on gearing last couple of days. I look at the people out on walks and think that looks a lot more fun but I shall persevere. Ashley I am enjoying riding the bike. There are some beautiful roads round here. Kent once was truly the Garden of England it is a bit more like the **** of England now but some of the villages round here go back over a thousand years. The weather, clear skies and fresh country air are making it more and more unlikely that I will be going back to the gym anytime before October. Mrs 'Death wants to travel round the UK this year and we have a place to stay in the West so will go. She can understand a little Welsh too so that will be fun if she earwigs the locals conversation! I earmarked both those pubs / hotel you recommended. As soon as the schools go back I am inclined to get going. June would be perfect. Hopefully I will be fit enough for the coastal walks. She has done 20 mile walks along the Devon coast. WTF I'll be getting the bus! |
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Went to Wales once with the wife and son.Came out of hotel turned left with a bottle of water each.We'll walk up this hill, take in the views, give it a couple of hours and we'll pull in for lunch, maybe a vino, relax rest, it's all downhill on the way back or we can get a cab,pre mobile 98 i think, if we have beer or get bored and tired.
4 hours later there is no shop , no pub, no nothing, i mean we never saw another person or car after the first 300yrds, my 10 year old son is now lying in the middle of the road refusing to move another step, he had been very good up to this. By now i had worked it out, i said son its 4 hours back and we know there's no facilities, if we keep going we might get lucky but i think its 4 hours that way also. We left at 8.45 returned at 5.30, the last mile was in the the hard shoulder of a major road but we kept going regardless. You can imagine the language the wife was using towards me, even as a keen walker. This was not the Easter break she had imagined, her keeness for walking is only exceeded by her keeness for drinking  .At 6 we were eating, devouring the local Hotel fayre, mixed grill i think i had. At 7 we were in bed dead to the world and awoke at 7 again, extremely sore, i mean the calfs where fecked. We often laugh about it now, hysterically in fact,as it was such an ordeal, the wife couldnt understand how she hadnt a hangover Easter Saturday morning,but to this day i tell the son it was the making of him in so many ways. |
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well done Ellsjohn too, pretty good swing into action..
i run swim gym cycle my self, eat the best food only, mostly,and have enjoyed the air blue skies and blooming nature of late in fact seeing the odd plane now and cars coming back, the noise pollution etc saddens me somewhat... Have we learned nothing, will we change nothing......... GET BACK TO WORK THE SYSTEM DEMANDS IT..................NO FCUK OFF........ I WAS BORN TO LIVE |
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sounds fantastic. dont want to bump into people!
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it was looking back and would be again if prepared, but we had no idea and the son was a bit young for it
had a good long walk to day on an old railway track, no people, no cars, no noise, just that of birds cows and lambs, twas grand and peaceful. |
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i am doing monday's routine seven days a week, not easy but i am dedicated
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if your going to pick up habits in life make them good ones
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I can't walk, so usually just go and lift weights 4x a week with a PT, and this has obviously put a spanner in that.
I was ill when I got back from UFC 245 before Xmas, and started feeling better just before Cheltenham, so booked in to go back after that finished, and they shut the gym. Had some dumbbells in the house, but we've been having a loft conversion done, so my 'gym' at home was overloaded with chairs/boxes from the loft, and I've been stuck. Be glad when they open those up again in the summer, and hopefully be able to get rid of my quarantine bulk before Xmas |
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Set up in the garden or on the street!
Plus you will get some vitamin D when outside! Fresh air, exercise and a good laugh are the best medicine |
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Week 3
Monday – Rest Tuesday – Grass – 5min easy 20min faster 5min easy. Wednesday – Easy run 30 min Thursday – Track or grass -12x 60secs with 60secs recovery between efforts Friday – Rest Saturday – Steady run 20 min Sunday – Steady run 45min |
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the full 52 week ( 2 week rest ) is here
https://www.teachpe.com/sports-coaching/athletics/middle-distance ideally this starts from around october, for serious . athletes to be ready for around now for races etc, but for others it can be done to suit oneself. |