Tuesday, September 05, 2006 ; 12:16 AM♥
hey guys!
Hi people,
please follow at least the following schedule. If you are doing more/harder than this already, go ahead, but don't tire yourself up. Try to spread it out across the week for consistency.
Instructions: Plan 2 days to do the running part and core exercises, and 3 other days to do the skipping part and core exercises, which is the light part for you to recover yet keeping up. 1 eg is starting from monday, skip, run, skip, rest, run, skip, rest, then repeat cycle. Train hard and have fun... Study hard too.
Core Exercises
Toe touches - 20 to 25, Ankle touches - 20 to 25, Back arches - 20 to 25.
2 sets of the above sequence.
Skipping Part (can be done at home)
1st set - 200 skips or jumping jacks, then core exercises.
2nd set - 100 skips or jumping jacks, then core exercises.
3rd set - 100 skips or jumping jacks, then core exercises.
Running Part
Week of 4 - 8 Sep: Day 1 - Run 3.2 km (cross country route). Day 2 - Run 3.2 km within 18 mins.
Week of 11 - 15 Sep: Day 1 - Run 3.2 km with every 5 mins sprinting 5 secs. Day 2 - Same.
Week of 18 - 22 Sep: Day 1 - Run 4.8 km (the boys' route, try to complete it with no time limit).
Day 2 - Run 3.2 km within 17 min.
Week of 25 - 29 Sep: Day 1 - Run 3.2 km with every 4 mins sprinting 3 secs. Day 2 - Run 4.8 km, sprinting 5 secs as and when comfortable. Try to do a total of 8 sprints, spreading them throughout the whole distance.
Week of 2 - 6 Oct: Day 1 - Run 4.8 km within 26 mins. Day 2 - Run 2 times of 2.4 km and take timings for both your runs. (Please bring a stopwatch with you. I want to know both your timings.) Give your 90% for your 1st run, rest 10 mins (stretch also), run the 2nd run.
REMEMBER TO DO THE CORE EXERCISES AFTER ALL THE RUNNINGS, AND FINALLY STRETCH.
10 Oct - 1st training after promos. We will be doing the "Beep" test.
Be prepared to run 6 km once in a while in the hols training to come.
Ms Siow, aka Mrs Tan
omg this is crazy..!and they smsed us telling us we MUST do it..woots..i think i got run very good le.haha.eileen pei me run when skul starts kaes?-ahting and yet again.haha
