Runner Prime

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    Runner Prime

    I finished this one Monday and I found I really liked it.
    It's a simple solid plan (run 30 minutes, push ups and crunches and HIIT (high knees, squats and climbers)), but you do have to beat your last distance on the starred running days (I called the race days).
    I found my speed steadily improving over the course of the plan from 6:43 min/km on day 1 to 6:19 min/km on the last race day. Sometimes I could get my times down to 5:43 min/km or less.
    Anyway, while I really liked it could use some tweaking.
    First, the PDF could be redesigned to be more like the challenges and other monthly plans with a 5 column by 6 row grid.
    Second, add the diagram of the HIIT to the bottom of the PDF. Darebee team - contact me and I can send you a draft I hammered out in Word.
    Finally, the HIIT wasn't much of a challenge to me - I changed the exercises from 20 seconds to 30 seconds each and a 30 second rest. By the last 10 to 12 days of the program, that had to be tweaked to add burpees (20 seconds of high knees, squats, climbers and burpees, 40 second rest) and that kicked it right on up.
    Anyway, despite my tweaks, I really liked it as the foundation for a good plan that I got a lot out of.
    Go - check it out. https://darebee.com/running/runner-prime.html

    #2
    That sounds great. In fact I've been thinking about it for some time now. Just one question: Did you do the push ups and crunches in one workout session or did you split them all over the day? Thanks.

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      #3
      Most days I did then in one session with short recovery breaks. But on a few I messed up the time and had to spread them out - typically morning and at lunch.

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        #4
        Thanks for your Response. That seems to be a good Suggestion and has got the significance of a strength Workout by itself. I am thinking About adding squats, lunges and pull ups. I like K.I.S.S. - "Keep it short and simple". Nevertheless These are my favourite exercises - even outside Detroit Rock City. ;-)

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