Calorie-Busting Training Schedules

The training schedules included in this report have been designed to get you working harder so you burn more calories. They are also varied so that you don't fall into the trap of doing the same run every time you go out. That way your body is continuously challenged so that you're always moving forward. This helps you avoid weight loss plateaus.

You'll see there are three levels of training schedules. Pick one that will challenge you but not seem so impossible that you de-motivate yourself. If you're finding the program you have started with too easy, simply swap to the next level up at the same stage. For example if you're finding level one too easy at W2D2, simply switch to level two at W1D3.

Use these schedules as a guideline. If you're confident enough about what your body can do, and you've got the hang of the training schedule, feel free to mix up the routine.

The workouts DO NOT include warming up and cooling down so you'll need to add five minutes to the beginning and end of each workout.

The tempo runs are deliberately challenging, however if you can't complete a full 20 minute tempo you can divide it into two lots of ten minutes with 1 minute recovery.

If you live somewhere hilly you can swap the interval sessions for hill training sessions.

The workouts should be done on alternate days, so there are four workouts per seven day period. You can start a training schedule on any day of the week.

No matter which of the three training schedules you use, you'll be lighter, leaner, fitter and faster then ever!

Level One

	D1	D2	D3	D4
W1	10 mins steady	10 mins steady	12 mins steady	2 fast, 2 steady x 3
W2	15 steady	15 steady	3 fast, 3 steady x 3	18 steady
W3	18 steady	4 fast, 3 steady x 3	22 steady	25 steady
W4	5 fast, 3 steady  x 3	25 steady	28steady	30s max, 2 min slow x 10
W5	28 steady	30 steady	10 tempo, 1 min walk, 10 tempo	30 steady
W6	30 steady	5 fast, 3 steady x 4	35 steady	38 steady
W7	40 steady	20 tempo	30s max, 2 min slow x 10	45 steady

Level Two

	D1	D2	D3	D4
W1	15 mins steady	15 mins steady	20 mins steady	3 fast, 2 steady x 4
W2	22 steady	25 steady	5 fast, 3 steady x 3	30 steady
W3	30 steady	20 tempo	32 steady	35 steady
W4	6 fast, 3 steady  x 4	35 steady	38 steady	30s max, 2 min slow x 15
W5	40 steady	42 steady	22 tempo	45 steady
W6	45 steady	6 fast, 3 steady x 5	45 steady	45s max, 2 min slow x 15
W7	45	50 steady	55 steady	25 tempo

Level Three

	D1	D2	D3	D4
W1	20 mins steady	22 mins steady	25mins steady	45s max, 2 min slow x 10
W2	25 steady	28 steady	22 tempo	30 steady
W3	30 steady	6 fast, 2 steady  x 4	32 steady	35 steady
W4	25 tempo	35 steady	38 steady	45s max, 2 min slow x 12
W5	40 steady	42 steady	45s max, 2 min slow x 15	45 steady
W6	50 steady	6 fast, 2 steady x 5	55 steady	25 tempo
W7	45s max, 2 min slow x 15	60 steady	60 steady	30 tempo

Workouts For Weight Loss

Now you're really ready to get down to business and torch some serious calories! You now understand how to eat for weight loss AND efficient exercising. We just need to mix things up a little bit.

Many people start running at an easy pace and stick to it; every workout is more or less the same. This is fine to begin with but can lead to people getting stuck in a rut and worse, the weight loss slows or even stops completely. You may have read that to burn fat, you need to be in the 'fat burning zone' which is usually exercising at a low intensity for a sustained period.

These long slow runs do have a place. They help you develop aerobic fitness and endurance. The trouble is, as you become fitter, you don't have to work as hard as you did at the start. The result is a gradual slowing of your weight loss.

The key is to vary your routine a little buy varying intensity, duration and the type of workout. By exercising at a higher intensity you burn carbohydrates instead of fat because they're more readily converted into energy. However, the overall total of calories burned will be higher and that's the ultimate aim: a calorie deficit.

Try adding these workouts to your routine. Warm up and cool down as usual.

Intervals

Interval training alternates periods of running at your max speed with periods of jogging at a steady pace for what is sometimes termed 'active recovery'. Sprinting forces you to work much harder therefore burning more calories.

At the track: If you can't manage a full lap at top speed, start with 100m at max speed, recover for 100m and so on. Then progress to 200m sprints with 200m recovery, then to 400m with 400m recovery. You can mix up these intervals as you wish so that the total distance is 1.6km or 1 mile.

At the gym: modern treadmills have an interval program on them. Just set your max pace and your recovery pace.

Where you live: use landmarks such as trees or buildings to measure out your distances.

Gradually increase you intervals so that you have a workout that lasts around 30 minutes.

Hills

The idea of running hills may strike fear into you but they needn't be scary. Adding hills to your routine will turbo-boost your fitness, increase strength, improve your speed on flat runs and most importantly they annihilate calories!

Find a hill up to 80m long. After warming up, run up that hill as fast as you can. Jog down slowly to recover, run up the hill again and so on. Increase the number of repetitions so you have a workout that lasts 20 minutes.

Long run at increased intensity

If you're currently running 4 miles as your weekly long run, increasing the intensity of this run will make you work harder and burn more calories. If you have a running watch use this to set your pace. If you find sustaining an increased pace throughout your long run, which you may well do you try to finish your run faster than the rest of your run.

For example, let's say you know the distance from the last turn of your run to your front door is 400m. Run that last 400m at around 80% of your maximum. The next time you do that run, do the last 500m at 80% and so on. This way you gradually increase your pace over your long run and therefore calories burned.

Tempo runs

A tempo run is 20 to 30 minutes long and is done at a pace that is faster than your easy pace but not flat out. Let's say your easy pace is the pace that allows you to continue a conversation. Your tempo pace means you can only say a few words at a time before needing to catch your breath again. Tempo runs are used to improve fitness and leg speed. They also make you work much harder which means you burn more calories.

Begin with a five minute warm up and then pick up the speed until you reach your tempo pace, maintain this pace for 20 minutes, then slow down and cool down for around five minutes. If you can't maintain your tempo pace for 20 minutes, start with five minutes with one minute walks for recovery and gradually build up.

Section summary: Your body will adapt to the training you're doing. It is therefore important to keep pushing forwards, no matter what training program you follow. Increase your calories burned using the suggestions above.

10 Recipes For You To Try!

Blueberry & Apple Bircher – makes 4 servings

·      7oz oatmeal / rolled oats

·      1/2 tsp ground cinnamon

·      2 cups apple juice

·      4 apples , grated

·      7oz blueberries

Mix the oatmeal with the cinnamon in a large bowl. Stir in the apple juice and grated apples, then gently fold in the blueberries. Allow to stand for 10 mins before serving, or leave overnight and enjoy for breakfast the next day. Stir before serving.

Approximate values per serving: 305 calories, protein 9.0g, carbohydrate 62.0g, fat 4.0g, saturated fat 1.0g, fiber 8.0g, sodium 0.02g.

Raspberry & Cranberry Smoothie – makes 6 servings

·         1 cup cranberry juice

·         ¼ cup milk

·         5oz fresh raspberries

·         1 cup natural yoghurt

Put all the ingredients in a blender and pulse until smooth. Store in the fridge for up to 5 days.

Approximate values per serving: 100 calories, protein 4.0g, carbohydrate 17.0g, fat 2.0g, saturated fat 1.0g, fiber 1.0g, sodium 0.16g.

Mexican Style Bean Salad – makes 6 servings

·         40oz mixed beans

·         1 small red onion , sliced

·         small bunch coriander , chopped

·         6 tbsp garlic-flavoured oil

·         2 tbsp white wine vinegar

·         handful of quality tortilla chips for topping

Mix all the ingredients in a bowl and sprinkle the tortilla chips over the top.

Approximate values per serving: 250 calories, protein 11.0g, carbohydrate 25.0g, fat 13.0g, saturated fat 2.0g, fibre 8.0g, sodium 1.3g.

Moroccan style chicken with lemon couscous – makes 4 servings

·         8oz plain couscous

·         zest and juice of 1 lemon

·         4 skinless chicken breasts cut into strips

·         1 tsp olive oil

·         1 tbsp clear honey

·         1 tsp ground cinnamon

·         1 can tomatoes

·         ½ cup chicken stock

·         7oz fresh green beans

1)    Put the couscous, half the lemon zest and juice in a bowl and pour over 2 cups of boiling water. Cover with cling film and leave to soak.

2)    Heat the oil in a large non-stick frying pan. Fry the chicken for around five minutes or until cooked.

3)    Add the spices, tomatoes, stock, beans and the remaining lemon zest and juice. Bring to the boil and simmer until the beans are cooked.

4)    Stir in the couscous and serve immediately.

Approximate values per serving: 344 calories, protein 41g, carbohydrate 38g, fat 4g, saturated fat 1g, fiber 2g, sugars 6g, sodium 0.4g

Chicken & chorizo jambalaya – makes 4 servings

·         1 tbsp olive oil

·         2 boneless skinless chicken breasts, sliced

·         1 onion, chopped

·         1 red pepper thinly sliced

·         2 garlic cloves, finely chopped or grated

·         2 ½ oz chorizo, sliced

·         1 tbsp Cajun seasoning

·         9 oz rice

·         14.5 oz can plum tomatoes

·         1 ½ cups chicken stock

1)    Heat the oil in a large frying pan with a lid and brown the chicken for around 6 to 7 minutes. Set aside

2)    Fry the onion for a few minutes or until tender. Do not brown the onions. Add the garlic, pepper, chorizo & Cajun seasoning and cook for 5 more minutes.

3)    Stir the chicken back into the pan with the rice, tomatoes and stock and bring to the boil.

4)    Cover and simmer for about 20 minutes or until the rice is cooked.

Approximate values per serving: 445 calories, protein 30g, carbohydrate 64g, fat 10g, saturated fat 3g, fiber 2g, sodium 1.2g.

Butternut squash and lentil salad – makes 4 servings

·         Large butternut squash (approx 2 lbs) cut into chunks

·         1 ½ tbsp olive oil

·         1 garlic clove, crushed

·         2 tsp thyme leaves / dried thyme

·         1 tbsp balsamic vinegar

·         1 tsp mustard

·         28 oz can lentils, rinsed and drained

·         ½ red onion, sliced

·         3 oz fresh spinach

·         5 oz cherry tomatoes sliced in half

·         1 ½ oz feta cheese

·         2 tbsp pumpkin seeds, toasted

1)    Heat the oven to 350F. Toss the squash in a roasting tin with 1 tbsp of the oil, the garlic and thyme leaves. Roast until tender.

2)    Mix together the remaining oil with the balsamic vinegar, mustard and 1 to 2 tbsp water. Add the drained lentils, red onion, spinach and cherry tomatoes and mix thoroughly.

3)    Divide the lentil mixture between four plates. Top with the roasted squash, pumpkin seeds and feta cheese, and serve.

Approximate values per serving: 304 calories, protein 15g, carbohydrate 41g, fat 10g, saturated fat 3g, fiber 13g, sugars 15g, sodium 0.4g

Zucchini, broccoli & gremolata pasta – makes 4 servings

·         2 garlic cloves, finely grated

·         zest of 2 lemons plus juice of 1

·         handful of parsley finely chopped

·         7 oz broccoli florets

·         14 oz pasta shapes

·         1 tsp olive oil

·         2 zucchini, chopped

1)    For the gremolata: mix the garlic, lemon zest and juice in a bowl with the chopped parsley. Add salt and pepper to taste.

2)    Bring a large pan of water to the boil. Add the broccoli and cook until just tender. Remove and set aside.

3)    Cook the pasta according to the instructions.

4)    Heat the olive oil in a pan, gently fry the zucchini until they start to soften. Add the broccoli and cook until warmed through.

5)    Drain the pasta. Stir in the vegetables and gremolata and serve

Approximate values per serving: 390 calories, protein 16g, carbohydrate 79g, fat 4g, saturated fat 1g, fiber 5g, sugar 4g, sodium 0.1g

Frozen strawberry yoghurt – makes 5 servings

·         5 oz strawberries

·         10 fl oz light condensed milk

·         17 oz 0% fat Greek yoghurt

1)    Roughly chop half the strawberries. Blend the remainder in a food processor until smooth.

2)    In a large bowl, stir the condensed milk into the strawberries from the blender and gently fold in the yoghurt until well combined.

3)    Freeze in a large container with a lid.

4)    Remove from the freezer 10-15 minutes before serving

Approximate values per serving: 173 calories, protein 14g, carbohydrate 31g, fiber 1g, sugar 30g, sodium 0.2g