a ‘Couch to 11 kms’ program over 101 day wherein you will walk-run 11 kms wherever you are when participants of 10th edition of La Ultra - The High will run 55, 222, 333
&
555 kms in Ladakh, i.e. 19th Aug ‘19.
Day 5: Project C11
5th Day of Project C11: Couch to 11kms in 101 days
Today is the 5th day of Project C11. Just keep at it.
Breathing: 11 reps x 3 sets a day
Long breathing
Heel Raises: 11 reps x 3 sets a day
Cheer Squats: 11 reps x 3 sets a day
Cheer Squats as soon this exercise will get a smile to your face.
Orange Back Squeeze: 11 reps x 3 sets a day
Skipping: 11 reps x 3 sets a day
Day 4: Project C11
Day 4: Project C11
Couch to 11 kms in 101 days. One baby step at a time.
Do the following today (Tuesday):
Puppet Posture will be important to do exercises well and to keep a good form while you walk-run.
Long Breathing : 11 repeats x 3 sets
Breathing Deep: 11 reps x 3 sets
Toe Curls : 11 repeats x 3 sets
Toe Curls: 11 reps x 3 sets
Alphabets : 11 repeats (A-K) x 3 sets
Alphabets: Only a to k
Pelvic Tilts: 11 reps x 3 sets
Pelvic Tilts: 11 reps x 3 sets
Walk-Run Plan
Slow easy peasy Walk for 4 min
Followed by brisk walk for 1 min
Repeat 4 min slow - 1 min brisk walk for 4 times in total
You’ll do 20 min in total
Day 3: Project C11
Monday, unlike schools and work life, at Project C11 is a rest. Rest & Recovery are vital to perform at your optimal levels.
Monday is a rest day.
Remember that Rest & Recovery as important as training itself, if not more. My column in Mint on same.
Monday is a rest day. Day 3 of Couch to 11 kms program #projectC11