5K to 10K Beginner Mud Run With Weight Loss Focus By Dr Jeff Banas

Average Weekly Training Hours 00:08
Training Load By Week
Average Weekly Training Hours 00:08
Training Load By Week

This program is designed for someone who is looking to get in better shape and drop some weight while training for a Mud Run, Warrior or Spartan Type Race.

At the end off this program you will be leaner, stronger and ready to CRUSH your event.

Includes examples of daily meals and a complete list of approved foods and foods you should avoid.

We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.

Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven eight time Ironman Triathlon finisher.

If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.

This plan includes: -A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

- Cold Thermogenesis Protocols for recovery and enhanced weight loss.

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)

- Low Thyroid/Metabolism Support.

-What artificial sweeteners to avoid.

-How Poor Sleep can affect weight loss and performance.

-Detailed nutrition and supplement protocols.

-How to find, as use, your fat burning zone.

-Self assessment function movement screen to uncover muscle imbalances and weakness.

-Recovery and self myofasical release sessions.

-Testosterone enhancing supplement protocols-Superhuman food pyramid

To learn more about Dr Jeff Banas go to his website at www.BanasSportsTherapy.com

For nutrition and training tips go to:

https://www.facebook.com/pages/Dr-Jeff-Banas-Sports-Therapy-Fitness-Mesa-AZ/207112579325179?ref=hl

Sample Day 4
0:30:00
10min power walk 5 min run

Heart zone training

Watch this video so you can understan why we having you power walking and not just running all the time.

http://www.youtube.com/watch?v=e_o2Tv1TWmI

At the end do 20-40 air squats.

Sample Day 13
2mi
Run / Power walk 2- 6 miles

Sample Day 28
0:01:41
Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 29
4mi
Run 2-4 miles

You are going to have to plan a little for this one. Doing this at the track would be helpful.

You will need a medicine ball or a large rock.

Run for 10 min, grab the rock and throw it 20 times, now grab the rock or medicine ball and run for 5 min while carrying the weight. Drop the weight and do 10 push ups, pick up the weight and do 10 air squats, now run for another 10 min.

Repeat this for 2-4 miles depending on the length of the event you are training for.

You will crush this race!

Sample Day 48
1:00:00
Walk Or Run Combined With Strength Push up and Squats

Walk or run for 5 min then do 10 push up 5 burpees and 20 air squats. Walk or run another 5 min and then repeat the strength session. Do this for one hour

Sample Day 57
4mi
Run 2-4 miles

Sample Day 63
0:01:41
Full Body Range of Motion & Recovery, Beginner Level

This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.