2020 Experiments: Exercise & Running Program

~ cafebedouin

Open Question: What is a reasonable program for people to follow to develop a good level of fitness?

I’ve been thinking a bit about the 2018 Experiment: HIIT Burpee and Running Program. The challenge of that program was to met a minimal standard for health, which I define using the American Heart Association standards:

  • 25 minutes of aerobic activity, 3 times a week
  • moderate intensity muscle-building, 2 times a week

Aerobic Activity

I prefer running for cardiovascular fitness. I have always wanted to run a sub-20 minute 5K. So, I was thinking that a speed program at the desired speed, 9.0 on a treadmill or 6:40/mile pace on Monday and Fridays, incrementing as the current level becomes easy.

  • 0.25 miles with 0.25 mile recovery walks, moving up one from 4 to 12 reps
  • 0.5 miles with 0.25 mile recovery walks, moving up one from 2 to 6 reps
  • 0.75 miles with 0.25 mile recovery walks, moving up one from 2 to 4 reps
  • 1 mile with 0.25 mile recovery walks, moving up one from 1 to 3 reps
  • 1.5 miles with 0.25 mile recovery walks, moving up one from 1 to 3 reps
  • 2 miles with 0.25 mile recovery walks, moving up one from 1 to 2 reps
  • 2.5 miles with 0.25 mile recovery walks, moving up one from 1 to 2 reps
  • 3 miles at one rep.

On Tuesday & Thursdays, it’s an easy 4 miles. On Wednesday, it’s either a easy 6-10 miles, an easy 4 miler or a rest day, depending on how I’m feeling. I’m not sure how long this kind of program will take, but I think taking two years seems like an achievable time frame.

Moderate Intensity Muscle-Building

But, the burpee program I came up with was positively brutal. I wanted to avoid making the same mistake this time, and keeping this easy.

This year, I spent some time revisiting The Hacker’s Diet, and I think his idea of having a low-intensity, low-time commitment exercise regime that can be done daily and anywhere is a good one. I took his program, and modified it to include a stepped program that increases 7% from 10 up to ~200 of bends (hands over head, legs spread, touch toes and return), sit-ups (hands across chest), skydivers (one rep, 4-count, hands to head and legs), push-ups, scissors (one rep, 4-count), jump squats, planks (front, back, each side for X seconds and 20 second rest period in between each), and jumping jacks (one rep, 4-count).

Each exercise is done for one set. The first rung takes less than 15 minutes. It’s easy to start, but it has the potential to become seriously challenging as you progress.

Modified Hacker’s Diet Exercise Program

Rung Bend Sit-up Skydivers Push-up Scissors J-Squats 4-Planks Jacks
1 10 10 10 10 10 10 45 10
2 11 11 11 11 11 11 50 11
3 11 11 11 11 11 11 50 11
4 12 12 12 12 12 12 50 12
5 13 13 13 13 13 13 55 13
6 14 14 14 14 14 14 55 14
7 15 15 15 15 15 15 60 15
8 16 16 16 16 16 16 60 16
9 17 17 17 17 17 17 65 17
10 18 18 18 18 18 18 65 18
11 20 20 20 20 20 20 70 20
12 20 21 21 21 21 21 70 21
13 20 23 23 23 23 23 75 23
14 20 24 24 24 24 24 75 24
15 20 26 26 26 26 26 80 26
16 20 28 28 28 28 28 80 28
17 20 30 30 30 30 30 85 30
18 20 32 32 32 32 32 85 32
19 20 34 34 34 34 34 90 34
20 20 36 36 36 36 36 90 36
21 20 39 39 39 39 39 95 39
22 20 41 41 41 41 41 95 41
23 20 44 44 44 44 44 100 44
24 20 47 47 47 47 47 100 47
25 20 51 51 51 51 51 105 51
26 20 54 54 54 54 54 105 54
27 20 58 58 58 58 58 110 58
28 20 62 62 62 62 62 110 62
29 20 66 66 66 66 66 115 66
30 20 71 71 71 71 71 115 71
31 20 76 76 76 76 76 120 76
32 20 81 81 81 81 81 120 81
33 20 87 87 87 87 87 120 87
34 20 93 93 93 93 93 120 93
35 20 100 100 100 100 100 120 100
36 20 107 107 107 107 107 120 107
37 20 114 114 114 114 114 120 114
38 20 122 122 122 122 122 120 122
39 20 131 131 131 131 131 120 131
40 20 140 140 140 140 140 120 140
41 20 150 150 150 150 150 120 150
42 20 160 160 160 160 160 120 160
43 20 171 171 171 171 171 120 171
44 20 183 183 183 183 183 120 183
45 20 196 196 196 196 196 120 196

So, I’m going to give this a try next year, and I’ll report back on how it worked out.