Let's Get Moving!

Let’s talk about getting started.

We discussed the detail of the actual workout, but if you’re thinking “where do i begin?” let’s talk a bit about the intervals. In order to help you with this most smart watches have an interval running setting now. If you don’t have that, looking for a HIIT Timer app should do the trick. Think Work/Rest intervals.

Intervals work because they stress your cardiovascular system more intensely than steady running, forcing rapid adaptations. The hard efforts push your heart, lungs, and muscles beyond their comfort zone, triggering improvements. The recovery periods are crucial as they let you repeat high-quality efforts multiple times in one session, accumulating more time at beneficial intensity levels than you could sustain continuously. This creates a stronger training stimulus.

This week's workouts:

Part 1 - 5 minute brisk walk.

Part 2 - Run 1 minute, then walk 1.5 minutes 8 times.
Alternate running and walking
Speed isn't important. Distance isn't important.
Do what you can to make it through the 1 minute. If you need quick breaks, that's ok and try to walk for 5 seconds then pick back up.

Part 3 - 5 minute brisk walk.

The run/walk method, or interval running, is great to get started. It provides breaks to help recover the body, lower your heart rate, calm your breathing, and allow you to prep for the next interval.

Apple Watch Interval Workout Guide

After you're done, let us know how it went, post a selfie or screenshot of your run, or ask questions! We're here to help you be successful.
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