I have a major problem: no place for my weight training! So I'll start without lifting and I'll try to find a place for that in the near future. I was thinking of the following program:
Day 1 (High intensity)
5x10m
3x30m
*Instead of weights I'll try a combination of chinups, pushups, squats (I'll improvise a bar),crunches and leg raises.
3×7 chinups
3×10 pushups
4×7 squats
3×25 crunches
2×20 leg raises
Day 2 (low intensity)
15 Burpees
30 Jumping jacks
30 line hops
3×100 |
| at 75%
3×200 |
Day 3 (High intensity)
2x3x10m (lying, back and standing)
2x3x30m (lying, back, flying)
2×6 squats
2×20 crunches
6×10 pushups
Day 4
Active recovery (please give me some ideas about that!!!)
Day 5 (low intensity)
Jump Rope 4×5 min
4x100m at 70%
2×200 at 70%
Day 6(high intensity)
2x5x10m
2×30
3×7 chinups
3×10 pushups
4×7 squats
3×25 crunches
2×20 leg raises
Day 7 – Off
#1. Please help me improve this program
#2. I have no idea about the optimal recovery time between runs
#3. I've read about running stairs or hills but I don't know when there should be these: high or low intensity?
I'm trying to build by my own a weight training room, but it would take some time…