Get fit for
your 3 Miles
To make sure you’re fit, healthy and raring to get going on your
Mile, our fantastic friends at Bannatyne’s have drawn up a
weekly work-out plan especially for all you 3-Milers. If you
haven’t exercised much before, it would be a good idea to start
off by doing the 1-Miler’s 4-week programme before moving on
to this one. If you’ve done a bit of running before, feel free to
jump right into the programme below.
Try to do each complete work-out at least twice a week to get
the best results. You can do these exercises at home or in the
park – and remember, if you want a more in-depth programme
designed just for you, pop along to any Bannatyne’s Health
Club and the staff there will be happy to help.
The Great British Public
Here’s a description of how to do each of the exercises listed in the weekly work-outs:
Step-ups – Step up and down, one leg at a time, using your
stairs at home. This is a great warm-up.
Squats – Lower yourself down as if you’re about to sit in a
chair. Keep your feet flat on the ground and bend your knees.
Make sure you keep your shoulders back and your chest facing
straight ahead.
Press-ups – If you’ve done these before, do them on your toes
or if it’s your first time, do them on your knees. Keeping your
palms flat and your elbows square, press down to the ground,
making sure your body stays parallel to the floor.
SR10/233
Arm swings with weights – Using a tin of beans or
something similar as a weight in each hand, swing your arms
as if you were running.
The Plank – Lie facing down on the floor, and then lift yourself
so that you are propped up on your elbows and toes. Tilt your
pelvis forward, keep your back straight and hold this position.
High-knee jogging – run on the spot, trying to lift your knees
as high as you can. This is a great way to cool down at the end
of your work out.
Lunges – with your legs shoulder-width apart, lunge forward
with one leg, bending the back leg to the floor. Then push up
off your front leg until you’re back in the starting position.
Side plank – lie on your side and then push up with your
elbow so that your body is at a 45 degree angle to the floor.
Rest one foot on top of the other and pull your hips up off the
floor. Hold this position.
Photos: Victoria Dawe, Stephan Gregorie, Jessie Jenkins, Ian Tuttle & Des Willie.
Sport Relief is an initiative of Comic Relief, registered charity 326568 (England & Wales); SC039730 (Scotland).
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Week 1 Work-out
Step 1
Step 2
Step 3
25 Step-ups per leg,
rest for 60 seconds
25 Step-ups per leg,
rest for 60 seconds
25 Step-ups per leg,
rest for 60 seconds
20 squats
Rest for 60 seconds
20 squats
15 press-ups,
rest for 60 seconds
15 press-ups,
rest for 60 seconds
15 press-ups,
rest for 60 seconds
60 seconds of arm swings with
weights, rest for 60 seconds
60 seconds of arm swings with
weights, rest for 60 seconds
60 seconds of arm swings with
weights, rest for 60 seconds
30 seconds doing the plank,
rest for 60 seconds
30 seconds doing the plank,
rest for 60 seconds
30 seconds doing the plank,
rest for 60 seconds
2 minutes of high-knee jogging
Week 1 Run
On top of your work-out, you need to do a run this week. The
best way to get into running is to do intervals, so alternating
between running and resting.
Good on you, that’s week one done and dusted! We hope
you’re feeling the benefit of all your hard work.
Keep it up, there’s still 3 more weeks to go!
This week, aim to do a 26-minute run.
Run for 4 minutes, then walk for 30 seconds.
Run for 10 minutes, then walk for 30 seconds.
Run for 8 minutes, then walk for 30 seconds.
Finish off by running for 2 minutes.
Ben and Dame Kelly
www.sportrelief.com
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Week 2 Work-out
Step 1
Step 2
Step 3
25 Step-ups per leg,
rest for 40 seconds
25 Step-ups per leg,
rest for 40 seconds
25 Step-ups per leg,
rest for 40 seconds
18 squats, rest for 40 seconds
18 squats, rest for 40 seconds
18 squats, rest for 40 seconds
15 press-ups,
rest for 40 seconds
15 press-ups,
rest for 40 seconds
15 press-ups,
rest for 40 seconds
60 seconds of arm swings with
weights, rest for 40 seconds
60 seconds of arm swings with
weights, rest for 40 seconds
60 seconds of arm swings with
weights, rest for 40 seconds
45-60 seconds doing the plank,
rest for 40 seconds
45-60 seconds doing the plank,
rest for 40 seconds
45-60 seconds doing the plank,
rest for 40 seconds
2 minutes of high-knee jogging
Week 2 Run
This week, aim to do a 30-minute run.
Run for 5 minutes, then walk for 30 seconds.
Run for 10 minutes, then walk for 30 seconds.
Run for 10 minutes, then walk for 30 seconds.
Finish off by running for 3 minutes.
Get you! You’ve reached the halfway point in
your four-week plan, and you’re still going strong!
Don’t give up, we know you can do it!
Duncan and Theo
www.sportrelief.com
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Week 3 Work-out
Step 1
Step 2
Step 3
20 Step-ups per leg,
rest for 40 seconds
20 Step-ups per leg,
rest for 40 seconds
20 Step-ups per leg,
rest for 40 seconds
15 lunges, rest for 40 seconds
15 lunges, rest for 40 seconds
15 lunges, rest for 40 seconds
20 press-ups,
rest for 40 seconds
20 press-ups,
rest for 40 seconds
20 press-ups,
rest for 40 seconds
40 seconds of arm swings with
weights, rest for 40 seconds
40 seconds of arm swings with
weights, rest for 40 seconds
40 seconds of arm swings with
weights, rest for 40 seconds
60 seconds doing the plank,
rest for 40 seconds
60 seconds doing the plank,
rest for 40 seconds
60 seconds doing the plank,
rest for 40 seconds
10 seconds side plank
on each side
Rest for 40 seconds
10 seconds side plank
on each side
2 minutes of high-knee jogging
Week 3 Run
This week, aim to do a 28.5-minute run.
Run for 5 minutes, then walk for 30 seconds.
Run for 12 minutes, then walk for 30 seconds.
Run for 10 minutes, then walk for 30 seconds.
There’s just one more week to go until the
Mile – time to step it up a notch, perhaps?
Austin, Martin and Matt
www.sportrelief.com
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Week 4 Work-out
Step 1
Step 2
Step 3
Step 4
20 Step-ups per leg,
rest for 30 seconds
20 Step-ups per leg,
rest for 30 seconds
20 Step-ups per leg,
rest for 30 seconds
15 lunges,
rest for 30 seconds
15 lunges,
rest for 30 seconds
15 lunges,
rest for 30 seconds
15 lunges,
rest for 30 seconds
20 press-ups,
rest for 30 seconds
20 press-ups,
rest for 30 seconds
20 press-ups,
rest for 30 seconds
20 press-ups,
rest for 30 seconds
60 seconds of arm
swings with weights,
rest for 30 seconds
60 seconds of arm
swings with weights,
rest for 30 seconds
60 seconds of arm
swings with weights,
rest for 30 seconds
80 seconds doing the plank,
rest for 30 seconds
80 seconds doing the plank,
rest for 30 seconds
80 seconds doing the plank,
rest for 30 seconds
15 seconds side plank
on each side
Rest for 30 seconds
15 seconds side plank
on each side
2 minutes of
high-knee jogging
Week 4 Run
This week, aim to do a 31-minute run.
Run for 4 minutes, then walk for 30 seconds.
Run for 20 minutes, then walk for 30 seconds.
Finish off by running for 6 minutes.
You’ve done it! You should be feeling ready to get
going at the Mile. We really hope you’ve enjoyed
getting fit for the big day – have a fantastic time on
Sunday 21st March when you rise to the challenge!
Have a fantastic time on Sunday 21st March
when you rise to the challenge!
Denise, Fearne,
Dame Kelly
and Rebecca
www.sportrelief.com
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