Physical Education

TRAINING PLAN FOR A HEALTH AND PHYSICAL CONDITION💪

This category is based on a sedentary person who has overweight and he/she has never practiced any sport or physical activities and has decided to start running to fell confident with her/his body and also beacuse of his/her heatlh.

Characteristics

• Height: 1.65 m
• Weight: 73 kg

The main objective of this sport challenge is to run 30 minutes in a row.

1.First week

• Day one:  Start runnig for 2 minutes and have a break of 2 minutes walking, repeat this 5 times.
• Day two: Repeat the same process of the day one: Start runnig for 2 minutes and have a break of 2 minutes walking, repeat this 5 times. Have a rest of three days to avoid injuries because you´ll have stiffnesss because of the effort done the first days
• Day 3: Run for 2 minutes and walk other 2 minutes to rest, repeat this 6 times.

2.Second week 

• Day one: Run 2 minutes and 30 seconds, have a rest of 2 minutes walking, repeat this 5 times.
• Day 2: Run again 2 minutes and 30 seconds, have a rest of 2 minutes walking, repeat this 5 times.
• Day three: Run other 2 minutes and 30 seconds, have a rest of 2 minutes walking, repeat this 5 times.

3.Third week

• Day one: Run 3 minutes, have a rest of 2 minutes walking, repeat this 4 times.
• Day 2: Run again 3 minutes, have a rest of 2 minutes walking, repeat this 5 times.
• Day three: Run 3 minutes and 30 seconds, have a rest of 2 minutes walking, repeat this 4 times.

4.Fourth week

• Day one: Start like you finished last week: Run 3 minutes and 30 seconds, have a rest of 2 minutes walking, but now repeat the process 5 times.
• Day 2: Run 4 minutes, have a rest of 2 minutes walking, repeat this 5 times.
• Day three: Run other 4 minutes, have a rest of 1 minute and 30 seconds walking, repeat this 5 times.

5.fifth week

• Day one: Start Run  4 minutes , have a rest of 1 minutes walking, but now repeat the process 5 times.
• Day 2: Run 4 minutes, have a rest of 1 minutes walking, repeat this 5 times.
• Day three: Run other 5 minutes, have a rest of 1 minute  walking, repeat this 6 times.
• Day extra to finish this five weeks: Run other 5 minutes, have a rest of 1 minute  walking, repeat this 6 times
• 

6.Sixth week

• Day one: Run 10 minutes, have a rest of 3 minutes walking, but now repeat the process 2 times. You will see that you are able of run for 10 minutes in a row. If you can, nothing happens, you'll be there in a few weeks.
• Day 2: Run 7 minutes, have a rest of 2 minutes walking, repeat this 4 times.
• Day three: Run again 10 minutes, have a rest of 1 minute walking, repeat this 5 times.

7.Seventh week

• Day one: Run 10 minutes, have a rest of 2 minutes walking, but now repeat the process 3 times. 
• Day 2: Run 15 minutes, have a rest of 2 minutes walking and then run again 15 minutes.
• Day three: Run 15 minutes, have a rest of 1 minute walking, repeat this 3 times.

8.Eight week

• Day one: Run 15 minutes, have a rest of 2 minutes walking,  repeat the process 2 times. 
• Day 2: NOW 20 minutes, have a rest of 2 minutes walking and then return running 10 minutes.
• Day three: Run 15 minutes, have a rest of 1 minute walking, repeat this 3 times.

9.Ninth week

• Day one: Run 20 minutes, have a rest of 2 minutes walking and tthen 10 minutes runnign again.
• Day 2: Run 15 minutes, have a rest of 2 minutes walking and then run again 15 minutes.
• Day three: Run 10 minutes, have a rest of 1 minute walking, repeat this 3 times.

10.Tenth week

• Day one: Run 20 minutes, have a rest of 2 minutes walking and then run 15 minutes in a row
• Day 2: Run 20 minutes, have a rest of 1 minutes walking and then run again 10 minutes.
• THE LAST DAY: Run 30 minutes without any rest, JUST DO IT!
• 

In conclusion, not only this proyect make us realize how much we have learned during this terms, for exmaple, who to exercise our muscles in the correct form to avoid injuries; it also has set us goals to improve our fitness lever and our health.                               

I really enjoy it