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My Beginner's Training Plan

I mentioned in my first ever blog post that I will be using Chris Carmichael's Fit Man's Plan as featured in Men's Health's January 2008 issue. It is a kind of interval training that uses three ranges of intensity and one cycle takes 4 weeks to finish. For my initial cycle, my three ranges are:
  • Range 1 - Walk
  • Range 2 - Jog
  • Range 3 - Run
Theoretically, after one or two cycles, my fitness level will be better such that my Range 1 can be Jog, Range 2 can be Run and Range 3 can be Run Faster. We'll see.

My schedule looks like this:

Week 1

  • Mon - 20 minutes. 5 min/range 1, 5 min/range 2. Repeat 2x.
  • Tue - 20 minutes. 5 min/range 1, 5 min/range 2. Repeat 2x.
  • Wed - Rest.
  • Thu - 20 minutes. 5 min/range 1, 2 min/range 2. Repeat 2x. 5 min/range 1, 1 min/range 2.
  • Fri - 40 minutes. 10 min/range 1, 5 min/range 2. Repeat 2x. 10 min/range 1.
  • Sat - 30 minutes. 5 min/range 1, 5 min/range 2. Repeat 3x.
  • Sun - Rest

Week 2

  • Mon - 30 minutes. 5 min/range 1, 5 min/range 2, 2 min/range 3. Repeat 2x. 6 min/range 2
  • Tue - 30 minutes. 5 min/range 1, 5 min/range 2, 2 min/range 3. Repeat 2x. 2 min/range 2, 2 min/range 1, 2 min/range 3
  • Wed - Rest
  • Thu - 30 minutes. 5 min/range 1, 5 min/range 2, 5 min/range 3. Repeat 2x.
  • Fri - 40 minutes. 5 min/range 1, 5 min/range 2, 5 min/range 3. Repeat 2x. 5 min/range 2, 5 min/range 1.
  • Sat - 30 minutes. 5 min/range 1, 5 min/range 2, 5 min/range 3, 10 min/range 2, 5 min range 1.
  • Sun - Rest

Week 3

  • Mon - 20 min. 5 min/range 1, 5 min/range 2, 5 min/range 3, 5 min/range 2.
  • Tue - 40 min. 5 min/range 1, 10 min/range 2, 5 min/range 3. Repeat 2x.
  • Wed - Rest
  • Thu - 15 min. 5 min/range 1, 5 min/range 3, 5 min/range 2.
  • Fri - 40 min. 5 min/range 1, 10 min/range 2, 5 min/range 3. Repeat 2x.
  • Sat - 50 min. 10 min/range 1, 10 min/range 2, 5 min/range 3. Repeat 2x.
  • Sun - Rest.

Week 4

  • Mon - Timed 1-Mile Run
  • Tue - 40 min. 5 min/range 1, 10 min/range 2, 5 min/range 3. Repeat 2x.
  • Wed - Rest
  • Thu - 15 min. 5 min/range 1, 10 min/range 2.
  • Fri - 40 min. 5 min/range 1, 10 min/range 2, 5 min/range 3. Repeat 2x.
  • Sat - 25 min. 5 min/range 1, 10 min/range 2, 5 min/range 3. 5 min/range 2.
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