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October 23, 2011


Hey Guys and Gals, I hope you had a great week of running and I am so glad to see the progress you all have made since our first meeting! From this week forward it is crucial to follow the weekly running plan. We don’t have a lot of time left in the class! Also, a reminder to those of you who are running Huffing for Stuffing you need to register for the race! There will be an additional charge if you wait too long to sign up! You may sign up online so do that soon!

Week Four








Do some form of light cardio for 20 minutes

CLASS at 5:30pm

Walk, Elliptical, Bike, etc. for 30 minutes

Run & Walk
Run 12 min
Walk 1 min
Repeat 2X


Run & Walk
Run 13 min
Walk 1 min
Repeat 2X

Run 2 mins


Run & Walk
Run 15 min
Walk 1 min
Repeat 2X

Run 2 mins

Trainer Tip: Train outside if the weather if conducive. You will all be running Huffing for Stuffing outside, so the best way to prepare for that race is to run outside even if the temperatures start to drop. By doing this you will have your body better trained to handle whatever weather we have come race day! Also, if you have to run inside on a treadmill, put the % grade on the treadmill up to 1%. No surface outside will be exactly flat!

Weekly Quote: “Pain is weakness leaving the body!”

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