Most of people Take Sunday a Rest day or a cheat day , honestly i do not believe cheat day or something in world of fitness ,but rather i can say a good recovery day and yes you can enjoy some sweets or your favorite dish of food which is not written in your Nutritional Chart . Even you can say that its a Change Day.
So its Sunday and for me its a ACTIVE REST day ,not a rest day.
often people wake up late on Sundays saying its a rest day or may be people who are just making excuse of the Sunday and taking too much wine or alcohol on Saturday and Night and yes definitely wasting there energy in SOME PUB or Dance floor.
What ever it is do not ever break your routine of getting up late.
Take a medium length walk around 1 and half kms and than stretch all the major muscles in a standing position.Drink ample of water before you start training , prefer BCAA drink in 200 ml of water with some energy drink.
1- Run for 100 meters – a Bit faster than your normal speed of running – Do count ,the time taken by you to cover the distance , Now if you are just starting up – Calculate your time in exact same way – (time taken ) * 7 times = Break .
For intermediate level runner (time take) * 5 times = Break
For Advance level of Runner – (time taken ) * 3 to 4 times = Break .
However you can adjust your break times depending upon the climatical conditions and your recovery – But remember the target is to drop back the heart rate to normal at maximal speed –
Work on Running Mechanics (contact email@example.com) on full information on running mechanics.
wear appropriate shoes and clothing .
Do Repeat the 100 meter Sprints or Run for at least 10 times with a proper break .
do a good passive stretching (passive stretching meaning is to take support from external object of a person eg- holding a pole , using bars for hamstrings , or telling your partner to push your stretch in a particular movement ).
NOW ENJOY YOUR SUNDAY .