In their April (2009) issue German journal “fit for fun”, published training program for people that feel overweight and that would like to change that by running. There are three programs: 1) loosing 5 kg in 8 weeks, 2) lossing 5 kg in 4 weeks and 3) loosing 10 kg in 12 weeks. I have choosen the second one. You can pick up yours here:
Fit for fun (program in German, but check the table. I guess that even non-German speaker could use it.)
According to the second program, in order to loose 5 kg in 4 weeks, one need to run first two weeks 3 times per week, and the latter two weeks 4 times. However, I could not fit into my schedule running four times per week, therefore I have replaced one running unit with swimming in the third and in the forth week. Below is my interpretation of “fit for fun” workout program, with links to detailed GPS tracks, google maps and some other information.
1st week - adaptation:
According to program I should run on Monday or Tuesday, 45 min at 65% of maximum heart rate, Wednesday or Thursday, 45 min at 70% of maximum heart rate and Saturday or Sunday, 60 min at 80% of maximum heart rate. Following this program one should release about 2000 kcal more than he will if only consuming energy on his basal metabolic rate during the whole week.
At my first “fit-for-fun” training unit during the first week, I have run for about 2 hours, and burnt 1291 kcal according to my heart rate monitor.
1st unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=976962
Next time, I was running for about 60 minitues and burn 701 kcal.
2nd unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=987340
During the last session of the first week I have run 75 minutes and 1101 kcal were realesed.
3rd unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=999520
According to my heart rate monitor I have spend about 3000 kcal during my training sessions, that is by 50% more than suggested by the program.
2nd week - adjustment
Program is to run Monday or Tuesday, 60 min at 70% of maximum heart rate, Wednesday or Thursday, 45 min with variable intensity between 70 and 90% of maximum heart rate, and Saturday or Sunday, 75 min at 70% of maximum heart rate. Following this program one should release about 2500 kcal more than he will if only consuming energy on his basal metabolic rate during the whole week.
Second week, I have started by running 80 min and burning about 1000 kcal.
1st unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1022918
Followed by 45 minutes interval run, burning 736 kcal.
2nd unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1031704
Week ended with long, 115 min run at slow pace, burning 1368 kcal.
3rd unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1041431
I was burning about 3000 kcal, again during the whole week, so about 500 kcal more than suggested by the workout program.
3rd week - assimilation
Program is to run Monday or Tuesday, 70 min at 70% of maximum heart rate, Wednesday or Thursday, 45 min with variable intensity between 70 and 90% of maximum heart rate. Friday 45 min at 85% of maximum heart beat rate and Saturday or Sunday, 75 min at 70% of maximum heart rate. Following this program one should release about 3000 kcal more than he will if only consuming energy on his basal metabolic rate during the whole week.
Instead of running I started third week with swimming.
1st unit: Swimming about 1.6 km, during 70 minutes.
At interval training I was running 47 min and 671 kcal were burnt.
2nd unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1056300
Third training unit during the third week, I was running 47 min and 736 kcal were burnt.
3rd unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1031704
At the end of the week, I took orienteering run for about 140 min and 1858 kcal were burnt.
4th unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1075078
During the whole week about 3250 kcal were burnt by running, but during the swimming sessions measurements were not taken. However, I have exceeded suggested value of 3000 kcal per week to be burned by workout sessions.
4th week – flow
Program is to run Monday or Tuesday, 70 min at 70% of maximum heart rate, Wednesday or Thursday, 45 min with variable intensity between 70 and 90% of maximum heart rate. Friday 60 min at 85% of maximum heart beat rate and Saturday or Sunday, 90 min at 70% of maximum heart rate. Following this program one should release about 3500 kcal more than he will if only consuming energy on his basal metabolic rate during the whole week.
Same as the third week I have replaced first running unit with swimming.
1st unit: Swimming about 1.6 km, during 70 minutes.
During the interval running unit, I forget to note data from heart rate monitor, so I will assume that I have spent the same amount of energy as the week before at the interval training session, that is 671 kcal. I was running for about 47 min again.
2nd unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1089943
During the 3rd unit I was running 13.5 km, for 83 minutes and 1281 kcal were burnt.
3rd unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1099097
I have completed the running program with 20 km run, in 130 min, 1718 kcal were burnt.
4th unit: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=1110260
During the forth week only by running I have burnt 3700 kcal, data for swimming are not available.
So does this program work? Yes, indeed. I started the course with 85 kg, and ended after 4 weeks at 80 kg. However, one month later, after I have completed the course, I have started to gaining weight again, but my new mountain bike has arrived, so I guess sooner or later, I will have to test some workout for loosing weight by biking.
Until then, warm up and have fun with running :))
