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October 16, 2011

10/17/11

Hello everyone, hope you had a great week and recovered from our challenging workout last Tuesday! Everyone did so great and really tried there hardest! This week will be a little more intense. We need to start building up our distance so we can run our best for the 5k. It’s not too far away so make sure you stick to the workout program even if the weather gets cold.

Week Four

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Do some form of light cardio for 20 minutes

CLASS at 5:30pm

Walk, Elliptical, Bike, etc. for 30 minutes

Run & Walk
Run 8 min
Walk 1 min
Repeat 3X

 

Run & Walk
Run 8 min
Walk 1 min
Repeat 3X

Run 2 mins

DAY OFF!!!

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

Run 2 mins

Trainer Tip: Make sure you are stretching every day after your workouts for about ten minutes. Running is a new thing for many of you and your muscles will be tight so to prevent injury you must stretch!!!

Weekly Quote: “Great works are performed not by strength but by perseverance.”
Samuel Johnson

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