It's Time for Week 4!
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The Google Doc link we sent out yesterday has multiple tabs, so you might need to look for the detail. Just in case, I'm going to post a copy here.
We are almost to the half way point!! How is it going?!
We get to increase our interval length significantly this week to 5 minutes. Don't worry though. Keep it slow and steady. Find a song you like to listen to and it'll get you most of the way through!
Week 4 consists of 3 runs, each the same workout.
- Part 1 - 5 minute brisk walk.
- Think walk with purpose. We want to bring up our heart rate and breathing.
- Part 2 -
- Run 3 minutes, then walk 90 seconds.
- Run 5 minutes, then walk 2 minutes.
- Run 3 minutes.
- Part 3 - 5 minute brisk walk.
- Same idea as part 1, but in the opposite direction. This will help to bring down your heart rate and recover.
The run/walk method, or interval running, is great to get started. It provides breaks to help recover the body, and allow you to prep for the next running interval, while building endurance.
The time intervals of run/walk can vary, and you may need a little less than 1min to start. That's ok. The goal is to be ready to pick back up again and keep moving.
|
Run 1 |
Run 2 |
Run 3 |
|
|---|---|---|---|
|
Week 1 |
5 min brisk walk 8 x ( run 60 sec + walk 90 sec ) 5 min brisk walk |
5 min brisk walk 8 x ( run 60 sec + walk 90 sec ) 5 min brisk walk |
5 min brisk walk 8 x ( run 60 sec + walk 90 sec ) 5 min brisk walk |
|
Week 2 |
5 min brisk walk 6 x ( run 90 sec + walk 2 min ) 5 min brisk walk |
5 min brisk walk 6 x ( run 90 sec + walk 2 min ) 5 min brisk walk |
5 min brisk walk 6 x ( run 90 sec + walk 2 min ) 5 min brisk walk |
|
Week 3 |
5 min brisk walk 2 x ( run 90 sec + walk 90 sec + run 3 min + walk 3 min ) 5 min brisk walk |
5 min brisk walk 2 x ( run 90 sec + walk 90 sec + run 3 min + walk 3 min ) 5 min brisk walk |
5 min brisk walk 2 x ( run 90 sec + walk 90 sec + run 3 min + walk 3 min ) 5 min brisk walk |
|
Week 4 |
5 min brisk walk run 3 min + walk 90 sec run 5 min + walk 2 min run 3 min 5 min brisk walk |
5 min brisk walk run 3 min + walk 90 sec run 5 min + walk 2 min run 3 min 5 min brisk walk |
5 min brisk walk run 3 min + walk 90 sec run 5 min + walk 2 min run 3 min 5 min brisk walk |
|
Week 5 |
5 min brisk walk run 5 min + walk 3 min run 5 min + walk 3 min run 5 min 5 min brisk walk |
5 min brisk walk run 8 min + walk 5 min run 8 min 5 min brisk walk |
5 min brisk walk run 20 min 5 min brisk walk |
|
Week 6 |
5 min brisk walk run 5 min + walk 3 min run 8 min + walk 3 min run 5 min 5 min brisk walk |
5 min brisk walk run 10 min + walk 3 min run 10 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
|
Week 7 |
5 min brisk walk run 25 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
|
Week 8 |
5 min brisk walk run 28 min 5 min brisk walk |
5 min brisk walk run 28 min 5 min brisk walk |
5 min brisk walk run 28 min 5 min brisk walk |
|
Week 9 |
5 min brisk walk run 30 min 5 min brisk walk |
5 min brisk walk run 30 min 5 min brisk walk |
5 min brisk walk run 30 min 5 min brisk walk |
|
Week 10 |
5 min brisk walk run 28 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
run a 5km |