Day 20: Long Endurance
In week three, go up 10 to 15 percent from last week's total (as outlined below). Runners are now at 55 to 60 minutes. Most important: Doggedly stay at that slower, lower intensity.
Perform each exercise for 30 seconds; repeat once.
Lift one knee, then the other, as high as you can, staying light on toes. Imagine doing a crunch each time you bring knee toward chest.
Kick one heel, then the other, back toward butt; keep torso upright, shoulders down.
With feet wide and hands in front of you, squat low and shuffle five paces to right, then reverse.
Clap hands at top and slap thighs at bottom to ensure full and range of motion.
Choose a cardio workout below. During the first half of the workout, gradually ramp up from an easy to moderate intensity. (On a scale from 1 to 10, you should peak at 4 or 5, tops.) Hold that intensity for the rest of the workout. Again, because different activities have different metabolic demands — swimming will tire most of us far faster than jogging will, for example — the amount of time you'll spend working varies by sport.
- Row: 24-27 minutes
- Swim: 24-27 minutes
- Run: 54-60 minutes
- Bike: 109-119 minutes
Longer efforts like today's deplete the glycogen in your muscles, which means immediately afterward and for up to one hour later, your body will preferentially shuttle its blood sugar directly back into muscle fibers to replenish glycogen. To keep those levels constant and promote better, faster muscle recovery, consume a small carb-based recovery snack soon after finishing your workout. A slice of whole-grain bread with almond butter and honey is just about right.