Question

A 30 year old male, Alex, wants to train for a ½ marathon. His current exercise routine consists of the jogging 2 miles every other day. Write a 12 week exercise prescription, include all necessary fitness and nutrition components for him to be able to successfully complete the 13.3 mile run.

plans should consist of a chart component and a brief (10 sentences) explanation of your prescription.

Answer 1

as per slow running is required in starting as the person not have the habbit of it but in later part of running it becomes easy to him to increase this

3km - 21km Increase in 6Kw- کی Diet Kilometer Increase in Distance Breakfast Add egg + Bread 1st week Add eggindiell Breakfast - Add eggt Latet Run for cungh Meat & pullse eat ukm. Dinner Fisht Milk & Bread! Run for 2nd week | continue this diet 4-4.5 km. 3rd week Run for Add-Fruit & energy drink 5-5.5km in diet of dinner 4th week /Run for I continue sthweek Run for increase the diet requiment 6-7 km. I as per person want 6on Week / Run for 6 Week 7-8km Add dry fruit in diet T 7th week kun for I increase quantity of in 8-8-5km Meat and egg 8th week Run for continue 9-10 Km gth wood Run for continue L 11-12km with wood Run for increase 10 Week quantity of 13-14kml protein dier continue 15-1 Km 12th Week Run for and Run for 19-21 Km Continue 11th week Run for

Quantity of the diet is not mentioned because most of the think are of nutrition value and are consumed as per person want .u No side of the dirt come like increase in wait ,unuable to walk