2-3x this week get out for your run/jog. Here are what they should look like:
Run #1- Accumulate 24 mins of jogging/running- after a bit of a warm-up see if you can go 20 mins straight, then get the rest of the 4 mins in in however long you want it to take.
Run #2-
New to running: 60s jog : 60s walk- do as many sets as you can maintain a steady pace then take an extra 5:00 walk and go again. Try to accumulate a total of 20 mins of jogging/running time.
Old hat: 2 sets of 10:
30s run hard; 30s easy jog/walk
rest (walk) 5:00 after first set of 10 intevals
Run #3-
5x
4:00 jog/run moderate-hard pace
4:00 easy jog/walk, or until rested enough to start again
Workout at work for today:
A. Back/Front/Goblet Squat; 3 sets of 5 reps- add 5# to last time
B. Bench Press; 3 sets of 5 reps- add 5# to last time, and try hand a bit closer together than normal for you
C. Set a timer for 8mins and see how many rounds you can do:
5 Burpees
10 KB Swings- heavy with 2 arms or do moderate/light alternating hands.
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