This afternoon I went for a 4.5 mile walk, and it occurred to me, I should invite people to start training to run/walk a 10k in 12 weeks. I’ll give you exact workouts and if you sign up to my blog or send me an email with your phone number, I’ll text your daily workouts. The other option to get the workouts ahead of time is to sign up to the My Exercise and Wellness Facebook page…
The idea is help you do something that you find difficult doing on your own. Before you know it, we will have an army of dedicated people ready to transform. If you have past injuries or are overweight, visit a doctor before starting any type of exercise program. If you are healthy or you have been cleared to exercise by your doctor, you can get started right away. The workouts will start with a warm up, followed by an interval training, and ending with cool down. The importance of the steps is for your body to warm up and adapt to do the work is about to do. (The little secret in starting a NEW training program, “it will be ok if you have to stop and walk or stop and rest”.) I will design the workouts with the assumption that you haven’t been running and will make the first interval jog/walk or run/walk and as you gain strength and endurance the intervals will get longer and harder. The reality is, if you want to improve your cardiovascular capacity, you need to challenge yourself. But the other reality, it’s your body and taking care of it it’s more important. Exercising everyday is a joy when you create a habit. Running might not be your thing, just try different sports until you find the “one”.
Here we go:
Week 1 – Day 1 = 25 minutes
Warm up: 3 minutes walk at a speed with the capacity to be able to sing.
Interval: 17.5 minutes of intervals: 1 minute run (unable to sign) then 1.5 minute walk (sing again) repeat 7 times.
Cool down: 4.5 minutes walk. Done!
Send me an email and tell me about your experience. Better yet, post a picture of your route on our Facebook page.
Talk to you soon 😃