Get fit for your 3 Miles

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Madlyn Watts
5 years ago
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Get fit for your 3 Miles To make sure you re fit, healthy and raring to get going on your Mile, our fantastic friends at Bannatyne s have drawn up a weekly work-out plan especially for all you

If you ve done a bit of running before, feel free to jump right into the programme below. Try to do each complete work-out at least twice a week to get the best results.

to help. The Great British Public Here s a description of how to do each of the exercises listed in the weekly work-outs: Step-ups Step up and down, one leg at a time, using your stairs at home.

1 Get fit for your 3 Miles To make sure you re fit, healthy and raring to get going on your Mile, our fantastic friends at Bannatyne s have drawn up a weekly work-out plan especially for all you 3-Milers. If you haven t exercised much before, it would be a good idea to start off by doing the 1-Miler s 4-week programme before moving on to this one. If you ve done a bit of running before, feel free to jump right into the programme below. Try to do each complete work-out at least twice a week to get the best results. You can do these exercises at home or in the park and remember, if you want a more in-depth programme designed just for you, pop along to any Bannatyne s Health Club and the staff there will be happy to help. The Great British Public Here s a description of how to do each of the exercises listed in the weekly work-outs: Step-ups Step up and down, one leg at a time, using your stairs at home. This is a great warm-up. Squats Lower yourself down as if you re about to sit in a chair. Keep your feet flat on the ground and bend your knees. Make sure you keep your shoulders back and your chest facing straight ahead. Press-ups If you ve done these before, do them on your toes or if it s your first time, do them on your knees. Keeping your palms flat and your elbows square, press down to the ground, making sure your body stays parallel to the floor. Arm swings with weights Using a tin of beans or something similar as a weight in each hand, swing your arms as if you were running. The Plank Lie facing down on the floor, and then lift yourself so that you are propped up on your elbows and toes. Tilt your pelvis forward, keep your back straight and hold this position. High-knee jogging run on the spot, trying to lift your knees as high as you can. This is a great way to cool down at the end of your work out. Lunges with your legs shoulder-width apart, lunge forward with one leg, bending the back leg to the floor. Then push up off your front leg until you re back in the starting position. Side plank lie on your side and then push up with your elbow so that your body is at a 45 degree angle to the floor. Rest one foot on top of the other and pull your hips up off the floor. Hold this position. SR10/233 Photos: Victoria Dawe, Stephan Gregorie, Jessie Jenkins, Ian Tuttle & Des Willie. Sport Relief is an initiative of Comic Relief, registered charity (England & Wales); SC (Scotland). 1 of 5

Week 1 Work-out 20 squats weights, Rest for 60 seconds

work-out, you need to do a run this week.

alternating between running and resting.

Good on you, that s week one done and dusted!

Keep it up, there s still 3 more weeks to go!

2 Week 1 Work-out 20 squats weights, Rest for 60 seconds weights, 20 squats weights, Week 1 Run On top of your work-out, you need to do a run this week. The best way to get into running is to do intervals, so alternating between running and resting. This week, aim to do a 26-minute run. Good on you, that s week one done and dusted! We hope you re feeling the benefit of all your hard work. Keep it up, there s still 3 more weeks to go! Run for 4 minutes, then walk for 30 seconds. Run for 8 minutes, then walk for 30 seconds. Finish off by running for 2 minutes. Ben and Dame Kelly 2 of 5

Week 2 Work-out 18 squats, weights, 18 squats,

Finish off by running for 3 minutes. Get you!

four-week plan, and you re still going strong!

3 Week 2 Work-out 18 squats, weights, 18 squats, weights, 18 squats, weights, Week 2 Run This week, aim to do a 30-minute run. Run for 5 minutes, then walk for 30 seconds. Finish off by running for 3 minutes. Get you! You ve reached the halfway point in your four-week plan, and you re still going strong! Don t give up, we know you can do it! Duncan and Theo 3 of 5

Run for 5 minutes, then walk for 30 seconds. Run for 12 minutes, then walk for 30 seconds.

4 Week 3 Work-out weights, 10 seconds side plank weights, Rest for 40 seconds weights, 10 seconds side plank Week 3 Run This week, aim to do a 28.5-minute run. Run for 5 minutes, then walk for 30 seconds. Run for 12 minutes, then walk for 30 seconds. There s just one more week to go until the Mile time to step it up a notch, perhaps? Austin, Martin and Matt 4 of 5

You should be feeling ready to get going at the Mile.

5 Week 4 Work-out Step 4 15 seconds side plank Rest for 30 seconds 15 seconds side plank 2 minutes of high-knee jogging Week 4 Run This week, aim to do a 31-minute run. Run for 4 minutes, then walk for 30 seconds. Run for 20 minutes, then walk for 30 seconds. Finish off by running for 6 minutes. You ve done it! You should be feeling ready to get going at the Mile. We really hope you ve enjoyed getting fit for the big day have a fantastic time on Sunday 21st March when you rise to the challenge! Have a fantastic time on Sunday 21st March when you rise to the challenge! Denise, Fearne, Dame Kelly and Rebecca 5 of 5

Operation Overhaul: January Challenge

Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands