We continue with this 8-week training plan aimed at helping you lose weight. For these 7 days, we propose more interval sessions, where we gradually increase the demands:
· Monday: In this plan, the week starts with a rest day. If possible, engage in another physical activity, preferably gym training or functional training, focusing mainly on the upper body and core.
· Tuesday: the first interval session of the week. Start with a 10-minute easy jogging as a warm-up. After that, run for 10 minutes at a moderate but intense intensity, where you begin to feel some discomfort. Immediately continue with another 12 minutes at a strong pace, aiming for a pace where you can no longer carry on a conversation with another person. Finish with another 10 minutes of easy jogging as a cool-down.
· Wednesday: rest day for running.
· Thursday: Interval training session. Start with a 10-minute easy jog, then accelerate for another 10 minutes at a moderate pace. Once this warm-up is completed, move on to the main workout by doing blocks of 5 minutes of running at a strong pace, followed by 1 minute at an easy pace for recovery. Repeat until completing 4 blocks. Finish with 10 minutes of easy jogging as a cool-down.
· Friday: another rest day for running. If possible, engage in another physical activity, preferably strength training. Focus mainly on working your lower body.
· Saturday: unlike last week, this time we will not do a long and continuous run, but combine the long run with interval training. Start with 20 minutes of easy jogging, then accelerate for another 20 minutes at a moderate pace, and without pausing, change the pace to strong, maintaining it for 25 minutes. Finish the session with 10 minutes of very easy jogging, just like at the beginning. In total, you will be running for 1 hour and 10 minutes, so be prepared for that. Hydrate and nourish yourself accordingly.
· Sunday: another rest day for running. Take the opportunity to do a muscle stretching session and improve your mobility.