Professional Documents
Culture Documents
by Codi Marsh
OLRM Capstone 491, Fall 2008
Western State College of Colorado
Table of Contents
Chapter 1:
Student Resources for Physical Condition Testing
Chapter 2:
Goal Setting- how to get where you want to be
without overdoing it
Chapter 3:
(Realistic) Nutrition and Meal Planning
Chapter 4:
Designing Fitness Plans for Peak Conditioning
Chapter 5:
Physical Fitness in the Field- & what professionals
have to say about it
Works Cited
Appendix
o Beginner 8 week training plan
o Intermediate 8week training plan
o Advanced 8 week training plan
o Suggested Exercises
Introduction
As graduation draws closer (May 2009 for me) I have begun to notice that
while I feel college has prepared me intellectually and I have a good base of
outdoor skills and experience to claim, I have gained more than a couple of bad
habits during my college career and let my physical fitness and performance fall
by the wayside (i.e. a few too many beer and fish taco nights). This realization
made me wonder, will employers in the recreation field consider my physical
condition when looking to hire? Is this an aspect of competitive employment that
is acknowledged or unacknowledged in our field? And how can I prepare myself
to be in peak condition to go out into the field?
With these burning questions at hand, I set out to find answers by picking
the brains of some accomplished professionals in the field and through
investigation of current statistics on how weight/fitness affects employment in all
fields. However, this just didn’t seem like enough, surely I could put this research
into practice by altering my own life and beginning to reach for better physical
condition before I embark into a career. My goal was to use myself as a “guinea
pig” and to find out what would really work, be doable and realistic, and make a
difference in the lifestyle of a student preparing for the “real world” (keeping in
mind that this means zero extra money for things like personal trainers,
nutritionists, etc.).
Although this continues to be a journey for me, and has included a good
deal of trial and error, I believe that through this project I have been able to
compile some very helpful and easy-to-use guidelines for anyone hoping to
achieve better conditioning. Later on in this guide I will discuss the details of a
training plan and why fitness is important for outdoor leadership long after
employment.
This project has been a great deal about making fitness a holistic part of
my daily wellbeing, mostly because out trips and the occasional expedition just
weren’t cutting the mustard for me. I hope that this guide will provide some
meaningful insight into making lifestyle changes as a college recreation student.
Chapter 1:
Student Resources for Physical Condition Testing
Though everyone steps into a training program from a different starting
point, whether you are a bomber rock climber or barely jogger it is a good idea to
assess your current level of cardio fitness and strength for a variety of reasons.
One, to be able to know what level and progression to begin working out at, and
two, because we often have a distorted idea of how physically fit we are and
condition testing is a good way to take an objective look at where you actually
stand as well as give you some concrete figures for how you are progressing
later on. In addition you will discover where your weaknesses lie and what
workouts to do to improve them.
Before we start out with how to do condition testing, I would like to fill you
in on the options available to you as a student. As a college student there are
some incredible resources and opportunities at your fingertips that probably will
not be available to you after leaving campus. Just think about it, where else can
you meet with such a diverse group of people every day and rub elbows with
some of the best and the brightest in every area of study. Also, colleges often
provide state of the art facilities for athletes with top-notch training and testing
capabilities. At Western State College (WSC) for example, we have the unique
High Altitude Performance or HAP Lab facility for testing everything from basic
fitness level, heart rate, body fat %, to the oxygen exchange rate in your lungs at
your level of fitness in high altitude.
As part of this project I have been using the HAP lab to gage my fitness
through out this 3-month initial period of training. During this process I have
found out that people within the physical fitness department (or Exercise and
Sport Science department at WSC) have been extremely eager to help me
design a training program and monitor my success because many students need
to be involved in learning the process of testing people, and in some cases need
to earn hours working in the lab in order to graduate. I highly recommend getting
in contact with the head of your Sport Sciences department or professors in the
department in order to see if there are any students in need of valuable training
or testing experience. Chances are someone will be more than willing to work
with you…for free! In other words, be willing to be a guinea pig for other students
and staff- you may be helping them out too.
(At the end of this chapter I will provide contact information for the ESS
department and HAP Lab manager contacts at WSC.)
STRENGTH
First you’ll need to test your overall strength abilities- this is a breakdown
of how to test strength- record your results on the score card (pg.?)
YOUR SCORECARD
**For men- add 6 reps to each level (i.e. excellent in push-ups would be 39 and
up) and excellent 1.5 mile time for men is below 10:50 (good would be 10:51-
12:51 and so on through poor).
Another helpful indicator of where you stand against the national average of
other men or women of your height and weight is the Body Mass Index
calculation or BMI. BMI takes place of measuring your body fat directly, like they
could do in a lab, but according to the US center for Disease control, research
has shown that BMI correlates to direct measures of body fat, such as
underwater weighing and dual energy x-ray absorptiometry (DXA).1, 2 BMI can be
considered an alternative for direct measures of body fat, and best of all it is free!
There are many resources for free online BMI calculators that will do the math for
you and give you recommendations for your BMI category. The most official
calculator (as in one that isn’t on a diet page trying to sell you products) can be
found at the following web address on the US Center for Disease Control &
Prevention:
http://www.cdc.gov/nccdphp/dnpa/healthyweight/assessing/bmi/index.htm
If you are interested in how the calculation works, or don’t have access to the
internet here is the formula and breakdown of the results.
BMI Formula:
weight (lb) / [height (in)]2 x 703
Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared
and multiplying by a conversion factor of 703.
Example: Weight = 150 lbs, Height = 5’5” (65")_Calculation: [150 ÷ (65)2] x 703 =
24.96
BMI
Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and Up Obese
Now that you know where you are starting, just how is it that you find out
how you get to where you want to be? The only and most powerful way to see a
big change and to get the results that you hope for is to have clear-cut,
motivating, and realistic goals. For me, one of the most inspirational resources
for goal setting- specifically for fitness- comes from Tom Venuto, a professional
weight lifter and coach in his e-book, Burn the Fat, Feed the Muscle (BFFM).
Although I will refer to his methods for goal setting throughout this chapter, I
highly recommend reading his book for a greater and more in-depth look at goal
setting and much more.
“You see, there is a simple, but critical procedure you must complete before you
lift a weight, jog a mile, start a nutrition program or even set foot in the gym. If
you successfully complete this procedure, the nutrition and training will come
easy and a lean body will soon follow. If you ignore this step – like most people
do - you are destined to fail no matter what you do or how hard you try. This
crucial first step is goal setting. “
-Tom Venuto, BFFM
Positive thinking without action will never produce results, that is why highly
emotional and motivating goals must be set to kick-start every action you take
towards achieving peak condition. Goals must be put into writing and read often
so that the subconscious will be programmed toward those goals, and so that
negative self-talk will not stand up to the powerful goal imbedded in your mind
and body.
“Like the ship’s crew, your subconscious mind accepts every command your
conscious mind gives it – its sole purpose is to obey and carry out your orders,
even if you give stupid ones like “I’ll never see my abs.” – Tom Venuto, BFFM
For me, it has been especially important to look at my daily goals. I have found
out that in the college atmosphere there are a hundred small choices to make
everyday- and super enticing to forget about working out to go to an event, or
grab a doughnut or two that a roommate bought. Developing good habits has
been a huge challenge in my personal journey.
But as Tom says, “A sensible and realistic 90-day goal would be to lose up to 6%
body fat and 12 to 24 pounds. The three-month goal is important because long-
term goals don’t have any urgency. A one-year goal is so distant, you may find
that you tend to procrastinate more without the impending deadline.”
Write Affirmations and read them daily!: Take the time to write personal
affirmations using the word “I” and in the presen tense. Ex: “I am so happy and
thankful now that I am _(better fit to be a top guide)_______” or “ I am in better
shape now than I was 30 minutes ago before I finished this workout”. Post them
in a place where you see it frequently and read them at least 2 times a day.
Read with Faith: It is one thing to set out strong goals, and another to believe in
them. Anything that you put faith in is possible- read your goals and affirmations
with faith that you can reach them and there is no reason to give up- negative
things will happen- put them behind you and keep believing in your goals.
MY GOALS:
Chapter 3:
(Realistic) Nutrition and Meal Planning
The biggest mistake people make when meal planning for fitness is cutting
their calorie intake too low. It is far more effective to keep your calorie intake
consistent and burn off fat through exercise rather than starving yourself of food
energy (this is the main point of Tom Venuto’s book- hence the name, Burn the
fat feed the muscle). When you reduce your calories too much, the body starts
burning muscle instead of fat. When you have proper nutrition with a slight
calorie reduction, muscle can be built through exercise. Building muscle mass
makes your resting metabolism higher which will help you burn more fat and
calories even when you are sitting in front of the computer writing your senior
project (wink).
Nutrition is not an easy task for a college student…I have found this to be true. If
there is any bigger obstacle to tackle in a training program, I haven’t run into it
yet! I think there is a direct correlation to low income and high calorie food- the
good stuff takes more money and effort to get, the bad stuff just seems to jump
out in front of you and it’s always the right price! In this chapter I will try to
pinpoint some of the ways that we can realistically changed nutritional habits for
the better as a student.
To begin with, how many calories do I need? Much like the BMI calculation, there
are many online resources for finding out how many calories you need per day
based on your specific lifestyle and genetics. One good calculator can be found
at the USDA/ARS Children's Nutrition Research Center at Baylor College of
Medicine website:
http://www.bcm.edu/cnrc/caloriesneed.htm
Based on this result, we can now work on creating some easy to follow
meal plans for a peak-condition lifestyle. The daily caloric intake that was quoted
means that this is what you need on a daily basis to keep your body working well
and to maintain you current weight. If you do not need to lose weight and have a
“normal” BMI then this is a good calorie number to stick to. However, if you are
trying to drop pounds to achieve a healthier BMI, then it is safe to reduce the
number of calories needed by 500 each day. Subtracting this many calories will
help to create a deficit in addition to exercise, but is not so much that you will
start burning muscle and slow your metabolism.
Throughout the semester I have been working to find very user-friendly meal
plans that would provide good nutrition. The following is a week-long meal plan
that is easy to use and includes cheap and easy-to- find foods.
You can choose any combination of 8 breakfasts, lunches, dinners and
snacks to always end up eating about 1,500 calories. Just be sure to have
one food from each of the categories every day.
8 Breakfasts:
These breakfasts average 367 calories, 8 grams of fat, 383 mg calcium and
9 g fiber.
(I found most of these meal suggestions old issues of Family Circle magazine-
they have worked very well for me)
1) Bran muffin and applesauce. One medium bran muffin that can be found
pre-made at the grocery store, and a 4-oz. Or 1/2 cup of pre packaged
applesauce. The bonus here is that you can easily take it with you in the
morning!
2) French Toast. Dip 2 slices of whole-wheat toast into 1/4 cup of
Eggbeaters (egg substitute). Put the saturated toast in a skillet sprayed
with Pam. Spread about 1 medium slice of butter on both pieces of toast,
and drizzle 2 teaspoons (just measure it with a regular kitchen spoon) of
maple syrup on toast. Add 1 cup of berries that you can buy frozen at the
store.
3) Yogurt, fruit and trail mix. Just combine a 6 oz. container of plain low-fat
(or your favorite low-fat) yogurt with a sliced banana and 1/4 cup (or a
palm-full) of trail mix with nuts and raisins in it. Enjoy!
4) Bran flakes or flax cereal. Top 1cup of bran flake cereal, like Post Bran
Flakes, or flax cereal like Nature’s Path Flax Plus, with 1 cup of berries
(remember you can buy them frozen for cheaper) and a few unsalted
almonds, plus 1cup skim milk.
5) Waffles and fruit. Two whole grain toaster waffles (I like Kashi brand),
spread one slice of butter over the two, and 2teaspoon fulls of syrup, plus
one cup of strawberries (or whatever berries are in your freezer now!).
Drink a cup of skim milk on the side.
6) Whole grain bagel and cream cheese. Half of a large bagel (or whole
bagel if you need to raise the calories- that means you big guys), spread
with 1 tablespoon of regular cream cheese. Eat one cup of pre-prepared
fruit salad and drink 1cup skim milk.
7) Hot cereal with apricots and cashews. Make 1/2 cup of old fashioned
oatmeal (or 1cup for more calories) cook as directed and put 6 dried
apricot halves in the pot while cooking. Top with a few cashews, serve
with 1cup skim milk, and a small glass of grape fruit juice.
8) Eggs and toast. Two boiled or poached eggs with a slice of plain whole-
wheat toast, add a cup of fruit salad and 1cup skim milk.
8 Lunches:
These lunches average 397 calories, 12 g fat, 208 mg calcium, 10g fiber.
8) Soup with sour cream and onions and a cheese melt. One and a half
cups black bean soup with 2 cups spinach cooked in, serve with a big
spoonful of reduced fat sour cream and chopped scallion on top. For the
cheese melt: 1 slice whole wheat bread topped with a slice of reduced fat
cheddar toasted. Serve with 1/2 cup of baby carrots.
8 Dinners:
These dinners average 465 calories, 18 g fat, 203 mg calcium, 8 g fiber.
1) Corn bread and chili with Southwestern salad. One cup canned
vegetarian chili- like Amy’s organic chili, medium piece of corn bread.
Salad: 2 cups mixed greens, half an orange diced up, a few baby carrots
sliced, and 2 tablespoons vinaigrette dressing with a squirt of lime juice-
you can add jalapenos and cilantro for flavor.
7) Asian beef salad. Put a 4oz. flank steak on a grill or broiler- cook about 6
min on each side. Cut steak diagonally into 2 inch pieces. Toss steak, 2
cups mixed greens, 1/2 cup diced cucumber, a chopped green onion and
a couple teaspoons of chopped cilantro, and a low-fat Asian dressing.
8) Chicken kabob, rice and Greek salad. Put 5 oz. boneless chicken
cubes on a skewer, alternating with chunks of onions and cherry
tomatoes. Broil or grill on each side for 5 or 6 mins. Season w a squirt of
lemon and garlic powder. Serve on 3/4 cups brown rice. Salad: 2-3 cups
mixed greens, chopped cucumber and scallion, 2 tablespoons feta
cheese- toss with 1 teaspoon olive oil, dash of vinegar, salt and pepper.
8 Healthy Snacks:
These average 115 calories and have from 300-400 mg of calcium.
1) Chocolate milk. Stir 1/2 tablespoon Hershey’s chocolate syrup into a cup
of skim milk.
2) Twelve-ounce latte with skim milk. (like a Mocha’s or Starbucks small or
Tall)
3) Soy, rice, or other milk. Any flavor is ok but keep it to about 120 cal and
fortified with calcium if it isn’t dairy.
4) Cheese and dill pickle. 11/2 oz reduced fat cheddar, 1 pickle
5) Maple yogurt. 6 oz. low-fat plain yogurt with 1 teaspoon maple syrup- or
honey.
6) Celery and dip. Low-fat ranch dressing with a cup of celery sticks.
7) A handful or almonds. About 10 or 15.
8) Cheddar and apple. 1 1/2 slices of reduced-fat cheddar with 1/2 or whole
apple.
This is a fairly straight-forward, all the work done for you, college student
meal plan- however, to make this plan even healthier here are some tips:
o Don’t skimp on any of the meals- eat all the food in the meals including
snacks and treats. Cutting calories just makes you even hungrier later on
and if you’re like me you’ll overeat.
o Vary the meals in the plan- this way you won’t get bored and you’ll get a
variety of vitamins and nutrients.
o Have the egg breakfast no more than 2x a week.
o Have fish2x a week- the American Heart Association recommends it to
help prevent heart disease.
o Have the pizza dinner and fettuccini Alfredo dinners no more than twice a
week- they have the most sodium and saturated fat.
o You can also substitute a favorite frozen meal for any of these lunches or
dinners- and it’s super convenient for a college student. Just make sure
that the lunch doesn’t go over 400 cals and the dinner meal doesn’t
exceed 450 cals. You’ll probably need to add a cup of frozen veggies to
the meals since they don’t go big on produce.
o Choose “good carbs” like whole grain bread, cereal, crackers, pasta and
brown rice.
o If you need to add calories to meet your daily caloric needs, just add
another snack into the meal plan and increase serving sizes of protein.
o Eating meals every three hours is a good way to keep your blood sugar
from dropping and keep your metabolism revved up.
By all means, you are an intelligent almost college graduate- so take these
nutritional starting points and run with them. Be creative, investigate what is in
your favorite foods and find out a way to make them healthier. Double your
portions of fiber rich vegetables and fruit and cut refined carbohydrates to a
minimum. The most important factor in nutrition is to be conscious of what you
are putting in to your body- choose quality foods that will help fuel your workouts
and outdoor pursuits rather than cutting calories which is a lose-lose situation for
you (no one likes to go hungry and your metabolism suffers).
Part of being conscious of where your nutritional needs are falling short
means keeping a basic journal or what you eat and when. For me it helped to
see on paper that I had been skipping breakfast, for almost 2 weeks, and that I’m
actually not getting enough calories and slowing my metabolism.
Check out the next page for a blank food and exercise journal format that
you can use for your training plan.
(This is the one I created for the project, but now am writing a daily training
blog instead- you can start a blog at a website like www.blogger.com)
Daily Food & Fitness Log
Snack
Lunch
Snack
Dinner
Type: Type:
Minutes: Minutes:
Heart Rate: Heart Rate:
Calories Burned: Calories Burned:
Additional Comments/Journal:
Chapter 4:
Designing Fitness Plans for Peak Conditioning
“ Don’t hit the tennis court, ski slopes, soccer field or basketball court
without preparing with a comprehensive program that includes strength,
flexibility, balance, and agility training. Taking up a sport is a great way to be
physically active, but you need to be fit enough to avoid injury.”
-Barbara Harris, fitness editor.
Taking up a sport may be a great way to stay active, but what about
making physical activity your profession. It is extremely important for your benefit
as a future outdoor leader to take the time to prepare your body now for what
could be a startling reality later on. How many stories have you heard from
guides who would go weeks at a time without a day off and still be expected to
perform at their best for the good of the group and be responsible for each
person’s safety.
The keystones of designing a holistic fitness plan for your needs and current
level are:
After condition testing at home or in a lab- if you fall into the “below
average” or “Fair” bracket follow the Beginner plan. If you are in the
“Average” or “Good” bracket follow the Intermediate plan, and if you
are in the “Excellent” or “Above average” bracket follow the
Advanced plan.
A 1990 university study found that the starting salaries of "normal"-weight people
with MBAs were $3,000 higher on average than their overweight counterparts.
Another study in 1998 found that white women who were mildly obese earned
5.9% less than "normal weight" employees in comparable jobs, while those who
were morbidly obese earned 24.1% less.
(http://www.uhh.hawaii.edu/academics/hohonu/writing.php?id=111)
The evidence shows that weight-discrimination does exist in the general
workforce, so in a field where health is a keystone, how do recreation based
employers view and acknowledge fitness in applicants?
- Michelangelo
Works Cited
Websites Used:
o US Center for Disease Control & Prevention:
http://www.cdc.gov/nccdphp/dnpa/healthyweight/assessing/bmi/index.htm
o Blogging Website:
www.blogger.com
Books Used:
o Harris, Barbara. Shape your life: a Better Body- and a Better Life. Hay
House Inc. Carlsbad, CA: 2003. pages 4-5, 19.
o Venuto, Tom. Burn the Fat, Feed the Muscle. Fitness Renaisance:
2003. E-book. pages 1-22.
Interviews Cited:
o Jayson Simons-Jones. Director, Crested Butte Mountain Guides.
Crested Butte, CO.
Week 2:
Monday- 10 min run + 10 min stretching
Tuesday- Rest
Wednesday- 20-30 min biking or spinning
Thursday- Rest
Friday- 25-30 min swimming (alternate freestyle, back, & breast)
Saturday- Rest
Sunday- Pilates or Yoga session
Week 3:
Monday- 20 min Eliptical + Lifting or Core Strength
Tuesday- Rest
Wednesday- 25-30 min swimming (alternate freestyle, back, & breast)
Thursday- Rest
Friday- Pilates or Yoga session at school, gym or
Saturday- Rest
Sunday- 15 min running + 10 min stretching
Week 4:
Monday- 20-30 min biking + core strength exercise
Tuesday- Rest
Wednesday- 20-30 min elliptical
Thursday- Rest
Friday- 30 min swimming (alternate freestyle, back, breast stroke)
Saturday- Rest
Sunday- Pilates or Yoga
Week 5:
Monday- 15-20 min running + 10 min stretching
Tuesday- Rest
Wednesday- 30-40 min swimming
Thursday- Rest
Friday- 10-15 running + core exercises
Saturday- Rest
Sunday- Mile Time Trial! 10 min easy warm up walking or jogging
Week 6:
Monday- 30 min biking + lifting and core exercises
Tuesday- Rest
Wednesday- 30 min Eliptical + 10 min stretching
Thursday- Rest
Friday- 30-40 min swimming (alternate strokes and use flippers if
available.)
Saturday- Rest
Sunday- Pilates or Yoga
Week 7:
Monday- 20-25 min running + 10 min stretching
Tuesday- Rest
Wednesday- 30-40 min swimming (alternate strokes, use flippers if
necessary)
Thursday- Rest
Friday- 30-40 min biking + core exercises
Saturday- Rest
Sunday- 40-50 min biking
Week 8:
Monday- 25-30 min running + 10 min stretching
Tuesday- Rest
Wednesday- 30 min Eliptical + core strength
Thursday- Rest
Friday- 40 min swimming (alternating strokes, try without flippers)
Saturday- Rest
Sunday- Mile Time Trail! 10 min warm up
Intermediate: 8 Week Training Plan
Week 1:
Monday- 15 min running + 10 min stretching
Tuesday- Rest
Wednesday- 30 min swimming (alternate freestyle, back, & breast)
Thursday- Rest
Friday- 30 min biking + core exercises
Saturday- Rest
Sunday- 40-50 min hiking new terrain
Week 2:
Monday- 30-40 min swimming
Tuesday- Rest
Wednesday- 30 min Eliptical on slight incline + 10 min stretch
Thursday- Rest
Friday- 15-20 min running
Saturday- Rest
Sunday- Pilates or Yoga session
Week 3:
Monday- 15-20 min running + core strength
Tuesday- Rest
Wednesday-30-40 min swimming (time this swim)
Thursday- Rest
Friday- 30-40 min biking + core strength
Saturday- Rest
Sunday- 40-50 min hiking- challenging incline (or other challenging
activity)
Week 4:
Monday- 30-40 min swimming (try to reduce time)
Tuesday- Rest
Wednesday- 30-40 min Eliptical + 10 min stretching
Thursday- Rest
Friday- 20-25 min running + core exercises
Saturday- Rest
Sunday- Mile Time Trial! 10 min warm up
Week 5:
Monday- 25-30 min running + 10 min stretching
Tuesday- Rest
Wednesday- 30-40 min swimming (try for your personal best time)
Thursday- Rest
Friday- 30-40 min biking + core exercises
Saturday- Rest
Sunday- Pilates or Yoga session
Week 6:
Monday- 40-50 min swimming
Tuesday- Rest
Wednesday- 30-40 min Eliptical + core exercises + 10 min stretch
Thursday- Rest
Friday- 25-30 min run at 75% effort
Saturday- Rest
Sunday- 50-60 minute hiking new terrain
Week 7:
Monday- 30-40 min running + core exercises + 10 min stretching
Tuesday- Rest
Wednesday- 40-50 min swimming (alternate strokes, use flippers if
necessary)
Thursday- Rest
Friday- 40-50 min biking + core exercises + 10 min stretching
Saturday- Rest
Sunday- Pilates or Yoga session
Week 8:
Monday- 40-50 min swimming (try not to use flippers)
Tuesday- Rest
Wednesday- 30-40 min Eliptical + core strength + 10 stretch
Thursday- Rest
Friday- 30-40 min running + 10 min stretch
Saturday- Rest
Sunday- Mile Time Trail! 10 min warm up
Advanced: 8 Week Training Plan
Week 1:
Monday- 20-30 min running + core exercises + 10 min stretching + 2
sets of 15 lunges
Tuesday- Rest
Wednesday- 30-40 min swimming (alternate freestyle, back, & breast)
Thursday- 30 min running + core exercises + 10 min stretch + 2 sets
of 15 lunges
Friday- 30-40 min biking (challenging resistance)
Saturday- Rest
Sunday- Pilates or Yoga session
Week 2:
Monday- 30-40 min swimming
Tuesday- 30-40 min running + core exercises + 10 min stretching
Wednesday- Rest
Thursday- 40 min Eliptical on increased incline + Lifting exercises +
10 min of stretching
Friday- 30-40 min running + 10 min stretching + 2 sets of 20 lunges
Saturday- Pilates or Yoga session
Sunday- 50-60 min hiking steeper terrain (or other challenging
activity)
Week 3:
Monday- 30-40 min running at 80-85% effort + 8 “strides” (see
suggested exercises) + core exercises + 10 min stretching
Tuesday- Rest
Wednesday- 40-50 min swimming
Thursday- 30-40 min running + core exercises + 10 min stretching + 2
sets of 20 lunges
Friday- 30-40 min biking
Saturday- Rest
Sunday- Pilates or Yoga session (try a new class- like power yoga in
a heated room)
Week 4:
Monday- 30-40 min swimming at 80% effort
Tuesday- 20 min warm-up + 6 strides + 8 times running 200 meters
up hill with about 5% gradual incline- jog back down each time + 10
min moderate jog + 10 min stretch
Wednesday- Rest
Thursday- 40 min Eliptical + core exercises + 10 min stretching
Friday- 30-40 min running + 10 stretching + 2 sets of 20 lunges
Saturday- Pilates or Yoga session
Sunday- Time Trial! Mile or 2 mile , 10 min warm up + 6 strides
Week 5:
Monday- 30-40 min easy running + 10 min stretching + 2 sets of 20
lunges
Tuesday- Rest
Wednesday- 40-50 min swimming
Thursday- 40 min running at 80-85% effort + core exercise +10 min
stretching
Friday- 40-50 min biking + core exercises
Saturday- Rest
Sunday- 50-60 min hiking or skinning or snow shoeing up new
terrain
Week 6:
Monday- 40-50 min swimming
Tuesday- 40-50 min running + core exercises + 8-10 strides + 10 min
stretching + 2 sets of 20 lunges
Wednesday- Rest
Thursday- 40-50 min Eliptical + Lifting + 10 min stretching
Friday- 30-40 min running + 8-10 strides + 10 min stretching + 2 sets
of 20 lunges
Saturday- Pilates or Yoga session
Sunday- 50-60 minute hiking new terrain (or mountain biking etc.)
Week 7:
Monday- 40 min swimming
Tuesday- 20 min warm-up running + 10 x 200 meters uphill on 5%
gradual increase hill at 85-90% effort, jog down + 10 min jogging
Wednesday- Rest
Thursday- 40-50 min biking + core exercises + 10 min stretching
Friday- 40-50 min swimming at 85-90% effort
Saturday- 35-40 min running + core exercises + 10 min stretching + 2
sets of 20 lunges
Sunday- Pilates or Yoga session
Week 8:
Monday- 40 min Eliptical + core strength + 10 stretch
Tuesday- 40-50 min swimming (try for personal best time)
Wednesday- 30-40 min running + 8-10 strides + core exercises + 10
min stretching + 2 sets of 20 lunges
Thursday- 30-40 min biking with high resistance+ 10 min stretching
Friday- Rest
Saturday- 30 min easy running + 6 strides
Sunday- Time Trail! Mile or 2 Mile, 10 min warm up + 6 strides
Suggested Exercises (and contacts through WSC)
o Strides- strides are basically sprints at 75% effort, for 80 to 100
meters with good form.
o Core exercise- this is also known as strength training or
resistance training to increase muscle tone. The full body
routine should take 40-55 minutes. Try to start with 2 sets of 15
reps and increase the weight by 2.5-5 lbs if resistance
becomes too easy. Increase sets of reps to 3 when able.
Making sure you have warmed up for at least 5 mins do the
following full body routine:
** A special thanks to Oliver Bodor, who helped custom design the cardio
portion of the training plans (including mine), and to Emily Hamill, who
worked to design strength aspects of the training plan. You both worked
with me personally all the way through- All of my gratitude!!!