Running plans and Diet

Running plans and Diet

84 days plan to Half Marathon

WEEK MON TUE WED THURS FRI SAT SUN
1 Strength

Stretch

Core

5 Kms

3 Miles

5 Kms

3 Miles

5 Kms

3 Miles

Short Run

Cross Train

Hill Repeats

Cycle

OFF 6.5 Kms

4 Miles

2 Strength

Stretch

Core

5 Kms

3 Miles

5 Kms

3 Miles

5 Kms

3 Miles

30 Minute Run

30 Minute C.T.

Hill Repeats

Cycle

OFF 6.5 Kms

4 Miles

3 Strength

Stretch

Core

5 Kms

3 Miles

5 Kms

3 Miles

5 Kms

3 Miles

30 Minute Run

30 Minute C.T.

Hill Repeats

Cycle

OFF 8 Kms

5 Miles

4 Strength

Stretch

Core

5 Kms

3 Miles

5 Kms

3 Miles

5 Kms

3 Miles

40-50 Minute C.T.

Hill Repeats

Cycle

OFF 9.6 Kms

6 Miles

5 Strength

Stretch

Core

6.5 Kms

4 Miles

5 Kms

3 Miles

5 Kms

3 Miles

40-50 Minute C.T.

Hill Repeats

Cycle

OFF 11.26 Kms

7 Miles

6 Strength

Stretch

Core

6.5 Kms

4 Miles

5 Kms

3 Miles

5 Kms

3 Miles

40-50 Minute C.T.

Hill Repeats

Cycle

OFF 12.87 Kms

8 Miles

7 Strength

Stretch

Core

6.5 Kms

4 Miles

5 Kms

3 Miles

5 Kms

3 Miles

40-50 Minute C.T.

Hill Repeats

Cycle

OFF 14.4 Kms

9 Miles

8 Strength

Stretch

Core

6.5 Kms

4 Miles

5 Kms

3 Miles

5 Kms

3 Miles

40-50 Minute C.T.

Hill Repeats

Cycle

OFF 16 Kms

10 Miles

9 Strength

Stretch

Core

6.5 Kms

4 Miles

5 Kms

3 Miles

5 Kms

3 Miles

30 Minute C.T.

Cycle Run

Hills

OFF 17.7 Kms

11 Miles

10 Strength

Stretch

Core

6.5 Kms

4 Miles

5 Kms

3 Miles

5 Kms

3 Miles

40 Minute C.T.

Cycle Run

Hills

OFF 19.3 Kms

12 Miles

11 Strength

Stretch

Core

6.5 Kms

4 Miles

5 Kms

3 Miles

5 Kms

3 Miles

30 Minute C.T.

Cycle Run

Hills

OFF 10 Kms

6 Miles

12 Strength

Stretch

Core

5 Kms

3 Miles

5 Kms

3Miles

5 Kms

3 Miles

3.2 kms

2 Miles

OFF 21.0975 Kms

13.1 Miles

C.T. -> Cross Train, Cycle, Cross Trainer
(30 X 3) Mountain Climbing
(30 X 3) Bear Walks
(20 X 3) Mountain Climbing
Core
Planks (20 Sec X 4) (30 Sec X 4)
Side Planks (20 Sec X 4) (2 Each Side)
Holds 30, 40, 50 Secs (3 Sets)

Diet Options For Runners/Long Cardio Activity

Breakfast

Oats,Multi grains Bread with Eggs, Fruits Salad With Yougurt, Bagles, Muffins With Low fats, Paneer, Smothies with Berries, Blue Berries, Strawberries, Can use beetroot too, Oranges, Kiwis, Honey, Chia Seeds, nuts, Multigrain Prantha with Curd.

Lunch Options

Wholegrain and complex carbs, Quinoa With sauteed Vegetables, Pasta with Tomato Sauce. Brown rice Potatoes, Vegetables-tomatoes, Carrots, Peas, Bell peppers, Beets. If you Pack Your Lunch then take, Pasta-Brown/Multi-grains, Hummus Sandwiches with vege sore chicken, Chicken/Chickpeas Risotto.

Indian food Options

Roti Bhindi (Okra), Beans, Potatoes, Peas, Spinach, Rice (Drain Water) Rajma, Channa, Raungi, Black Gram, Lentils. These Indian foods are rich in complex carbs and offer maximum health benefits with nutritional value. Use home made spices.

Dinner Options

Quinoa, Avocado, Spinach, Brown Rice, Buck Wheat, Noodles, Prawns, Fish, Chicken, Sweet Potato.

Indian food Options

Multigrain Rotis with Veges carrots, Arbi, Suran (Few Options we don’t eat regularly but very high in carbs), Brown rice, Lentils, Chicken, Fish.

Protein is important at night, Home made smoothie with strawberries or any berries available or blend almonds and walnuts and dates in milk.