THON 2013 Dancer Registration Packet

DANCER REGISTRATION PACKET
2013 Penn State IFC/Panhellenic Dance Marathon
Physical Activity Information: Get Fit! So your body can’t quit!
It is hard to fathom what a dancer’s body goes through over a 46 hour period of no sleeping and no
sitting. It is recommended to begin training at least 8 weeks in advance, and for those with limited exercise
experience, this training plan will help dancers establish the base they need to be best prepared for THON
weekend. To ensure your success with this program, it is recommended that you:
• Purchase a pair of good running sneakers as to not injure yourself
• Never exceed your maximal heart rate (220 beats/minute – your age) while exercising
• Take a break if you experience extreme pain or uncomfort
• Stay hydrated with water and other non-alcoholic and caffeinated beverages during this 8 weeks
• Get 8 hours of sleep each night and eat well
WEEK 1
12/23 -
12/29
WEEK 2
12/30 - 1/5
WEEK 3
1/6 - 1/12
WEEK 4
1/13 - 1/19
WEEK 5
1/20 - 1/26
WEEK 6
1/27 - 2/2
WEEK 7
2/3 - 2/9
WEEK 8
2/10 - 2/17
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
20-30
minutes
light walk
20-30
minutes
walk
15 minute
walk + 20
minute easy
jog
20 minutes of
Yoga or light
stretching
30 minute
walk
Rest Day 10 minute
walk + 25
minute easy
jog
30 minute
jog + 10
minute hard
run
35-45
minutes of
cardio*
50 minute
jog
20-30
minutes light
walk
Rest Day 20-30
minutes light
cardio*
Rest Day, or
20 minutes of
yoga, or light
stretching
Rest Day 30-40 minute
walk
25-35
minutes of
light cardio*
Rest Day 30-40
minutes of
cardio*
25 minute jog
+ 20 minute
hard run
Rest Day 30 minutes of
light cardio*
+ stretching
35 minutes of
light cardio*
Rest Day 40-50
minutes of
cardio*
20-30
minutes of
light cardio*
+ stretching
Rest Day, or
20 minutes of
yoga, or light
stretching
10 minute
walk + 30
minute jog
20 minute jog
+ 20 minute
hard run
20-30 minutes
light walk
20 minute
walk + 15
minute easy
jog
15 minute
walk + 25
minute easy
jog
Rest Day, or
30 minutes of
yoga or
stretching
45 minute jog Rest Day, or
30 minutes of
yoga or
stretching
1 Hour Jog 30-40 minutes
light cardio*
20 minutes of
light cardio* +
LOTS of
stretching
20 minutes of
yoga or light
stretching
Rest Day
Rest Day 30 minute
walk
20-30 minutes
light cardio*
40 minute jog 30 minutes of
light cardio*
Rest! THON
is
Tomorrow!!
*Choose from the following Cardio Exercises: Elliptical Machine, Stationary Bike, Treadmill
**Please note: This is a recommended training plan, feel free to modify this at your own discretion.
40 minute
walk
35 minute jog 30-40 minutes
of cardio*
20 minute jog
+ 25 minute
hard run
1-1.5 Hour jog
+ stretching
THON
WEEKEND
IS HERE!!
Rest Day
35-45 minutes
of cardio*
45 minutes of
light cardio* +
stretching
THON
WEEKEND!
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