no la.... i estimated that timing according to his speed of 13
mins plus
the key is timing. 1 minute 50 seconds for him shouldn't be too
strenuous for the first 3 rounds. The 4th round will be slightly
harder.
it is the 5th and 6th round that he will need to push to achieve
the maximum, greatest and fastest effect of achieving his goal
within that 2 weeks.
In addition, you may want to attempt a 3km jog once a week.
To TS:
Suppose you are too tired after the 4th round, take a slightly
longer rest, and give it one more round.
That was for training.
Nutrition wise, you will need to take in carbs and protein. Do not
limit them. Yes, even if you are overweight, do not limit them. You
need them for recovery and to sustain your training. Eat 4 meals a
day if your training is about 3~4 times a week.
To assist in your recovery for such a heavy training, it would be
good to take in antioxidants. You can get either some
multivitamins, or simply just eat more fruits and vegetables in
addition to your carbs and protein intake. It would also be good
for you to take in green tea, as it contains 0 calories and is
choked full of antioxidants too.
Regarding rest, if you can afford the time:
Sleep at least 7 hours every night, and sleep early. If you have
more time, take a 1~2 hrs afternoon nap too for maximal
recovery.
Then about 3~4 days before your IPPT, you should tone down your
training by a lot, if you even train.... To do so, you should start
jogging about 3km (by this time, 3km will be nothing to you) at a
very slow speed.... The reason for this jog is simply to "oil" your
engine, to maintain your stamina, and to relax your muscles with
the slow jogging.
Stretching is also very important, before and after your workout.
In addition, you may want to stretch before sleeping to ensure
maximal recovery. Muscles to stretch include thighs, butt,
hamstrings and calves.
