In a spur of the moment, Mr. CF agreed to a challenge with Amber Tree Leaves (see here and here) to run the 10K under 45 min by June. Now that reality has sunk in, a battle plan is required (and some excel sheets!!) to get to our mutual goal.
Mr. CF’s plan is to run 2-3 times a week (with the emphasis on 3 times per week), starting off slow (Mr. CF has not ran in about 6 months). However, due to the inclement weather in Dutch winters (and frankly most of the rest of the year), a backup is required in case running outside is not an (enjoyable) option.
In a past live (read before little Miss CF came around), Mr. CF enjoyed home workout DVD’s like P90X and Insanity, in combination with cycling (primarily indoors, great way to watch a movie and do a workout; you have to multi-task if time is precious). Furthermore, the Insanity workout (and similar other ones) actually enhances your basic fitness level rather quickly, as muscle confusion and interval training really helps in overall athletic performance improvements.
With the proposed “Insanity” the results actually are different…..sort of.
The battle plan:
- Monday: Running (Insanity as backup)
- Tuesday: Insanity Episode (Plyometric Cardio Circuit, Pure Cardio or Cardio Power and Resistance)
- Wednesday: recovery
- Thursday: Running (Insanity as backup)
- Friday: recovery
- Saturday: beer?
- Sunday: finding motivation to start again on Monday
A more detailed schedule for weekly distances and paces will be made at a later date once the basic level of fitness is elevated.
Any other folks care to join in on the 10K Challenge?