Welcome!
Join Hipstars Today!
Membership Includes: Free Hipstars.com account,
with
email, chat room,
and bulletin board, click here.
Hipstars.com will not sell your hipstars.com email address to anyone.
Free
Training Schedules:
10K to Marathon
5K
Personalized
Training Schedules:
If you have a special race coming up, would like to lose weight
or get in better shape, want to get your times down, hipstars.com
can hire Paul Greer to put together a personalized work out for
you. Paul puts together personalized programs exclusively for
the hipstars.com community. Paul trains beginners, college students,
club and recreational runners and elite athletes including Olympic
contenders. Email
paul by clicking here. We
have 6 week programs. Tell us where you are
right
now
in your
training
(absolute
beginners are welcome too), and what you would like to achieve.
Let us know if you want a running regimen, or a whole program with
diet, weight, stretching and plyometric routines and supplements.
We have programs with several nutrition companies and can tailor
a program to fit just you. No goals are too big or too small. Paul
looks forward to hearing from
you.
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Active Beginner Training Schedule
- 6 weeks
Week 1
Day 1: 20 minutes
Day 2: 20 - 30 minutes
Day 3: Jog/stride straightaways, walk/jog curves for 8 laps on track
Day 4: 20 - 30 minutes
Day 5: REST
Day 6: 30 minute long run
Day 7: 20 minute Active Recovery (Bike or Swim)
Week 2
Day 1: 25 - 30 minutes
Day 2: Fitness Circuit; 8 X 100 strides with Calesthenics between
each interval.
Day 3: 25 - 35 minutes
Day 4: 30 - 40 minutes easy
Day 5: REST
Day 6: 40 minute long run
Day 7: 30 minute Active Recovery (Bike or Swim)
Week 3
Day 1: 30 - 40 minutes
Day 2: 100/200/300/400/400/300/200/100 with 200 jog between each
interval.
Day 3: 30 - 40 minutes
Day 4: 35 - 45 minutes
Day 5: REST
Day 6: 50 minute long run
Day 7: 30 minute Active Recovery (Bike or Swim)
Week 4
Day 1: 30 - 40 minutes (Push-ups)
Day 2: 8 X 400's with Calesthenics between each interval
Day 3: 30 - 45 minutes (Pushups)
Day 4: 40 - 50 minutes (Situps)
Day 5: REST
Day 6: 60 minute long run
Day 7: 40 minute Active Recovery (Pushups)
Week 5
Day 1: 30 - 45 minutes (Weights)
Day 2: 20 minute Steady State Run
Day 3: 30 - 45 minutes (Weights)
Day 4: 45 - 55 minutes
Day 5: REST (Weights)
Day 6: 70 minute long run
Day 7: 40 minute Active Recovery (Bike or Swim)
Week 6
Day 1: 30 - 45 minutes (Weights)
Day 2: 2 X 15 minute steady state run with 5 minute easy jog recovery
between each one.
Day 3: 30 -45 minutes (Weights)
Day 4: 50 - 60 minutes
Day 5: REST (Weights)
Day 6: 80 minute long run
Day 7: 40 minute Active Recovery (Bike or Swim) |
