HOMEWORK: WEEK #3
Try adding in a couple slow gradual hills. You must not lean forward and you want to bounce up the hill. Engaging that core and landing very lightly. I like to stay on my toes and bounce back and forth from each foot. Do not forget to breathe. When coming back down a hill, keep composed and do not let the hill allow you to lose control and speed up on the way down.
Now Let’s RUN! 🙂
Warm-Up – Before every run, you must walk at a moderate pace for 5 mins. Swing your arms, roll your shoulders back and down, taking some deep breaths, slowly warming up that body before we proceed to run.
Next, you will map out your 5km run route, every week you will run a distance of 5km with a different run/walk interval. You may change up your route every week but watch for hills, pavement (running on trails can be easier on the joints), try and pick routes you can relax in. If heavy traffic areas cause you stress travel a little bit for your runs. If you need a lot of witnesses because it keeps you accountable and you know with eyes on you that you won’t take breaks, do that. You will learn what works for you!
Your third week you will be 4 min running/1.5 mins walking.
You will follow this pattern for the whole 5km. Please refer to body alignment and pacing before you start.
Cool Down – After you have completed your run you must take 5-mins and walk at a moderate pace lowering your heart rate and taking deep breaths. You will become slower with your walking as you wind down.
After every run please take 10 to 15-mins to stretch (please refer to the stretching guidelines below)
You have now done it!!!
*Now you must repeat this two more times. Each week you will complete three runs following this same plan.