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October 3, 2011

You officially made it through your first week of 5k training! I hope you are all on track and did the workouts posted online. This week may be a challenging week for everyone because you may be feeling sore and tired so do your best to really keep up with the workouts and come to class!

                       For those of you who are able to do the actual Huffing for Stuffing Thanksgiving day run, you may go to to register for the race. You can also see the track we will be racing on and the time the race starts. Signing up for the race is also a great way to hold yourself accountable for the next seven weeks J I will see you all tomorrow!

Week Two








20 Minutes of Cardio of your choice at a moderate intensity

CLASS at 5:30pm

Walk for 30 minutes

Run & Walk
Run 2 min
Walk 1 min
Repeat 10X

Walk, Elliptical, Bike, etc. for 30 minutes

Run & Walk
Run 2 min
Walk 1 min
Repeat 10X




Trainer Tip: The tip this week is to work on regulating your breath while running.  I want everyone to work on the breathing ratio of 3:2 this week.  A breathing ratio is the ratio of steps while inhaling versus exhaling. Practice breathing in for three full running steps then breathing out for two full breathing steps. Once you get your breathing down you will have more oxygen supply to the working muscle and have more endurance and energy!

Weekly Quote: “We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort.” Jesse Owens

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