The Real Exercise Begins!!!

So now its starts to get serious, up untill now it has just been a warm up to the real thing, the first step of course is to lose weight to I can actually get on this racing machine, then I have to be in tip top shape to be able to ride it fast. Also the reality is that falling off will happen, when we are fit and strong this is not too bad, we can bounce right back. So here is the new program, not to start right away as you see so I have time to get used to it. And I get a day off, pretty good
Here is your new diet and exercise plan. You have one week to invoke it (so you are to start it on Monday 8th March).

Firstly. Your new exercise plan.

NB. You should be pacing between 85 to 90 paces per minute. So you will need a watch that beeps every minute!

It does not matter what time of day you do these. The important thing though, is that you have 24 hours rest between them.

Monday:-
45 Minute Run

Tuesday
45 Minute Run

Wednesday
45 Minute Run

Thursday
45 Minute Run

Friday - Sessions
10 Minute warm up Jog
4 Minute Sprint (run as fast as you can)
1 Minute Rest (keep moving, turn round and jog to your new start line)
4 Minute Sprint (run as fast as you can)
1 Minute Rest (keep moving, turn round and jog to your new start line)
4 Minute Sprint (run as fast as you can)
1 Minute Rest (keep moving, turn round and jog to your new start line)
4 Minute Sprint (run as fast as you can)
1 Minute Rest (keep moving, turn round and jog to your new start line)
4 Minute Sprint (run as fast as you can)
1 Minute Rest (keep moving, turn round and jog to your new start line)
4 Minute Sprint (run as fast as you can)
10 Minute warm down jog home

Saturday
Rest Day

Sunday:-
60 Minute Run

Good luck and do your best, The Steele Man