30 minute running habit and healthy eating plan
TRANSCRIPT
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
1/22
30 MINUTE RUNNING
HABIT AND HEALTHYEATING PLAN
3 week Program
Start date: 16/08/2010
End date: 06/09 2010
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
2/22
DAY 1
Running Plan:
5-10 minute warm-up walkRun 1/1 x 10
5-10 minute cool-down walk
Take it easy and do not worry about pace
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken filletSalad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled chicken
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
3/22
DAY 2
Running Plan:
5-10 minute warm-up walkRun 1/1 x 10
5-10 minute cool-down walk
Take it easy and do not worry about pace
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken filletSalad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled beef
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
4/22
DAY 3
Running Plan:
Day of Rest
Do some thai-bo
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled fish
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
5/22
DAY 4
Running Plan:
Warm up with a 5-10 minute walk.Run 2/1 x5. Then, run 1/1 x5
(Your overall total time for the run is 25 minutes.)
Cool down with a 5-10 minute walk.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
6/22
DAY 5
Running Plan:
Warm up with a 5-10 minute walk.Run 2/1 x5. Then, run 1/1 x5
(Your overall total time for the run is 25 minutes.)
Cool down with a 5-10 minute walk.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
7/22
DAY 6
Running Plan:
Day of RestDo Thai-Bo
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
8/22
DAY 7
Running Plan:
Warm up with a 5-10 minute walk.Run 2/1 x6. Then, run 1/1 x5
Cool down with a 5-10 minute walk.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
9/22
DAY 8
Running Plan:
Warm upRun 3/1 x4, 1/1 x4. (Run 3, walk 1, 4 times, then run 1, walk 1, 4 times.
This run should take you 24 minutes.)
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
10/22
DAY 9
Running Plan:
Warm upRun 2/1 x 6 for a total of 18 minutes
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
11/22
DAY 10
Running Plan:
Rest DayDo Thai-Bo
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
12/22
DAY 11
Running Plan:
Warm up3/1 x5 for a total of 20 minutes
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
13/22
DAY 12
Running Plan:
Warm up2/1 x8
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
14/22
DAY 13
Running Plan:
Day of RestDo Thai-Bo or Walk
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
15/22
DAY 14
Running Plan:
Warm up3/1 x5 for a total of 20 minutes
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
16/22
DAY 15
Running Plan:
Warm up4/1 x4, for a total of 20 minutes
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
17/22
DAY 16
Running Plan:
Warm upRun 2/1 x8
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
18/22
DAY 17
Running Plan:
Warm upRun 5/1 x4
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
19/22
DAY 18
Running Plan:
Day of RestDo Thai Bo
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
20/22
DAY 19
Running Plan:
Warm upRun 4/1 x6
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
21/22
DAY 20
Running Plan:
Warm upRun 2/1 x5
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato
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8/9/2019 30 Minute Running Habit and Healthy Eating Plan
22/22
DAY 21
Running Plan:
Warm upRun 5/1 x5
Cool down.
Eating plan:BREAKFAST
1 large hard boiled egg
1 slice lowest calorie bread
1 cup of tea
250 ml water
SNACK
2 large carrots sliced
2 celery sticks
2 tablespoons low fat cottage cheese
LUNCH
can tuna or 1 small boiled chicken fillet
Salad mix
4 low calorie cracker bread
SNACK
1 large carrot
2 cracker bread with cheese
DINNER
1 small piece grilled anything
1 cup vegetables
Half baked potato