8/9/2019 30 Minute Running Habit and Healthy Eating Plan

1/22

30 MINUTE RUNNING

HABIT AND HEALTHYEATING PLAN

3 week Program

Start date: 16/08/2010

End date: 06/09 2010

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

2/22

DAY 1

Running Plan:

5-10 minute warm-up walkRun 1/1 x 10

5-10 minute cool-down walk

Take it easy and do not worry about pace

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken filletSalad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled chicken

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

3/22

DAY 2

Running Plan:

5-10 minute warm-up walkRun 1/1 x 10

5-10 minute cool-down walk

Take it easy and do not worry about pace

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken filletSalad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled beef

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

4/22

DAY 3

Running Plan:

Day of Rest

Do some thai-bo

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled fish

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

5/22

DAY 4

Running Plan:

Warm up with a 5-10 minute walk.Run 2/1 x5. Then, run 1/1 x5

(Your overall total time for the run is 25 minutes.)

Cool down with a 5-10 minute walk.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

6/22

DAY 5

Running Plan:

Warm up with a 5-10 minute walk.Run 2/1 x5. Then, run 1/1 x5

(Your overall total time for the run is 25 minutes.)

Cool down with a 5-10 minute walk.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

7/22

DAY 6

Running Plan:

Day of RestDo Thai-Bo

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

8/22

DAY 7

Running Plan:

Warm up with a 5-10 minute walk.Run 2/1 x6. Then, run 1/1 x5

Cool down with a 5-10 minute walk.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

9/22

DAY 8

Running Plan:

Warm upRun 3/1 x4, 1/1 x4. (Run 3, walk 1, 4 times, then run 1, walk 1, 4 times.

This run should take you 24 minutes.)

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

10/22

DAY 9

Running Plan:

Warm upRun 2/1 x 6 for a total of 18 minutes

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

11/22

DAY 10

Running Plan:

Rest DayDo Thai-Bo

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

12/22

DAY 11

Running Plan:

Warm up3/1 x5 for a total of 20 minutes

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

13/22

DAY 12

Running Plan:

Warm up2/1 x8

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

14/22

DAY 13

Running Plan:

Day of RestDo Thai-Bo or Walk

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

15/22

DAY 14

Running Plan:

Warm up3/1 x5 for a total of 20 minutes

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

16/22

DAY 15

Running Plan:

Warm up4/1 x4, for a total of 20 minutes

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

17/22

DAY 16

Running Plan:

Warm upRun 2/1 x8

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

18/22

DAY 17

Running Plan:

Warm upRun 5/1 x4

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

19/22

DAY 18

Running Plan:

Day of RestDo Thai Bo

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

20/22

DAY 19

Running Plan:

Warm upRun 4/1 x6

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

21/22

DAY 20

Running Plan:

Warm upRun 2/1 x5

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato

8/9/2019 30 Minute Running Habit and Healthy Eating Plan

22/22

DAY 21

Running Plan:

Warm upRun 5/1 x5

Cool down.

Eating plan:BREAKFAST

1 large hard boiled egg

1 slice lowest calorie bread

1 cup of tea

250 ml water

SNACK

2 large carrots sliced

2 celery sticks

2 tablespoons low fat cottage cheese

LUNCH

can tuna or 1 small boiled chicken fillet

Salad mix

4 low calorie cracker bread

SNACK

1 large carrot

2 cracker bread with cheese

DINNER

1 small piece grilled anything

1 cup vegetables

Half baked potato