To The Stop Sign And Back: Exercise Plan

Many times after hearing a motivational speech or reading an inspirational article I’m often left wanting something practical that I can use. In my blog, To The Stop Sign and Back, I shared about my first run from the end of my driveway to the stop sign back. Even tough I had Jessie, my enthusiastic wide-eyed running partner running beside me, I realized that the exercise plan that I had been doing was not going to be sufficient to complete a 10K (6.2) mile race. My running partner realized this too. What follows is the plan that we put together in April 2014 and how I adjusted it safely. Additionally, I want to offer others an opportunity to see how I started so that they can develop a practical plan for themselves.

November 2013 to April 2014 Exercise Plan

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest	60 min Elliptical	60 min Stationary Bike	60 min Treadmill	60 min Elliptical	60 min Stationary Bike	Rest

I would try to spend sixty minutes five times a week doing some type of exercise. Combined with diet, this plan worked well for me in taking off the pounds. Thirty-five pounds lost in three months! In April when Jessie helped me to chart a course to running a 10K race in seventeen weeks, my first week workout looked like this while continuing to do the exercise plan above.

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest	Walk the Trail*	Rest	60 min Elliptical	Rest	Rest	Rest

*The Thom Trail in Carl Junction. A three mile out and back trail consisting of crush gravel and asphalt.

I was allowed to adjust my plan by taking into consideration how my body was reacting to the workout. Did I need to rest? Could I pick up the pace safely? Below is my complete adjusted first week workout.

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest	60 min Elliptical, 3.1 mile Trail Walk	60 min Stationary Bike, 3.1 mile walk	60 min Elliptical, 20 sit ups, 3.1 mile walk	60 min Stationary Bike, 1 mile walk	60 min Elliptical, 20 sit ups, 3.4 mile walk	6.2 mile walk

I give all the glory to my Lord and Savior Jesus Christ. In my fight against diabetes it is my hope that this starter exercise plan will inspire you to consider a plan that works for you. Where will you begin?

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