If you’ve got a spot for Judgement Day coming up on 23rd November and you’re panicking about your fitness, don’t worry, we asked Fiona Love, endurance runner, for a specialised Judgement Day fitness training plan to get you to a better place on the day.
Ok so I must confess, this training plan was initially for me. That was, before I was told by the doctors that I wasn’t allowed to do allowed to do any strenuous exercise (apparently severe stress has taken its toll on my body’s whole system, funtimes!) apart from yoga and I’ not sure I could yoga my way around Judgement Day. It’s totally gutting as I LOVE OCR but I’m hoping that if I can’t benefit from this training plan, at least you can.
Fi says: “Remember to go easy in the warmup to avoid injury, especially if you’re exercising outside – due to the chilly weather muscles will be cooler and will need a more gentle warm-up. And in terms of strength training, if you don’t have gym membership, don’t worry, you can do a lot without. Better yet, you can also invest in some home gym equipment such as sandbags, medicine balls, ropes etc.”
Week Commencing 10th November
Monday: Mix it up with circuits, resistance and weights. This is your strength training. Get lots of plyometrics in there too. If you don’t have a gym, not to worry, work on your core and jumping squats and lunges.
Tuesday: Start off on an easy run (either outdoors or on a treadmill with at least a little incline) with 10mins warm up then 5 x 2mins fast runs (with 1min rest between reps) followed by 10mins warm down.
Wednesday: Repeat the circuits, resistance and weights you did on Monday.
Thursday: 30mins steady pace run
Friday: This is your rest day upon which you can do nothing or a yoga or pilates session.
Saturday: 60min easy pace run
Sunday: Rest Day. Chill out, get rolling, eat good food.
Week Commencing 17th November
Monday: Start the week with 30 mins steady pace run. If you want, you can add some hill climbs in there too.
Tuesday: Hit the gym or your local park to get in some strength training – do circuits, plyo and weights. If you don’t have any weights, focus on jumping lunges, squats and core strength.
Wednesday: 90mins easy pace run – you should be at 70% of your limit.
Friday: Take on a 10 min warmup jog followed by 3 x 3 mins fast run (with 1min rest between reps) then a 10 min jog.
Saturday: Rest day.
Sunday: Oh what a day IT’S JUDGEMENT DAY.