This is what I did:
- Breakfast: Either a glass of chocolate milk (skimmed high fiber content milk), a glass with carrot juice
- Lunch: A salad with grilled chicken, Green Tea and crackers
- Dinner: One can of tuna mixed with Light Mayo and Tostadas. Water to drink.
- Throughout the day, aproximately 2 liters of water you must drink.
- Running/Bicycling/walking for one hour at a high pace.
I recommend this podcast for a running training. Very effective, not very difficult but challenging enough to make it NOT BORING.
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