RUNNING INTERVAL

Last time it was 2:00min OFF and :30sec ON......and time was determined by your 1 mile pace.

This time:

1:00min ON and 1:00min OFF.........repeat this interval for 10 rounds. (total time of 20min)

Remember to "ON" fast and safely, and "OFF" slowly and for recovery
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KEEP YOUR AB'S TIGHT, AND YOUR PELVIS TILTED UP. (suck your stomach in and try to pull your hips towards your rib cage) ALSO KEEP A GOOD STRAIGHT BACK, AND LAND SOFTLY ON YOUR FEET.

If you have GPS, then record your distance. If you don't have GPS, go to www.mapmyrun.com and retrace your steps to check your distance. Record distance in your workout journals.

Stay strong.....

WORKOUT 4

Beginners repeat 3 times, and advanced repeat 4 times. (Experts increase the rep count x 2)

10 Push-ups
10 Sit-ups
10 Lunges (per leg)
10 Sit-ups
10 Squats
10 Sit-ups
100 Jump Jacks

Full body push-ups, full sit-ups, and when squatting or lunging...remember to keep your knees from going past your toes!

RUN FORREST RUN!!!

So you have an idea of how long it takes you to run 1 mile. (You'll need that time for this workout) Now we need to improve that time. How? Well...if you've been doing the workouts posted on this blog, then you are already on your way! But we need to get you out and running now.

RUNNING INTERVAL:   (You'll need a watch)

Begin a slow jog, don't push too hard, but don't walk. Take note of the time. After slow/jog for 2 minutes, you will SPRINT as fast as you can handle for 30 seconds. This is a :30s ON, 2:00m OFF interval.

You will repeat this interval until you reach the end of your set time. What is your set time? Remember your 1 mile time? Take that time and multiply by 3. That will be your set time for intervals. We will retest your mile time every month, so your interval time will change.

REMEMBER to sprint FAST, and to breathe with control. (In through the nose, out through the mouth)

Good luck, and happy running!

WORKOUT 3

YOU NEED A JUMP ROPE, and AN INTERVAL TIMER! 

(timer should be a free app on smart-phones, or at the least a watch with second hand)

Set up timer for :20 of hard intensity, and :10 low intensity. 8 intervals total.

:20 of continuous jumping rope

:10 of rest (keep rope in ready position, breathe deep)

Repeat through this interval for 8 rounds.

1-3 minutes recovery (3 for beginners, 1 for advanced)

Keeping the interval timer on the same settings as above:

Squats!! (keep knees behind toes, and try to get low enough for thighs to parallel the floor)

1-3 minutes recovery (3 for beginners, 1 for advanced)

Keeping the interval timer on the same settings as above:

Push-ups!! (Bent-knee for beginners, full-body for advanced)

REMEMBER: For squats and push-ups, hard intensity equals CONSTANT motion. 

WORKOUT 2

2 rounds for beginners, and 4 for more advanced. Add weights for the side lunges if you would like, just remember to focus on form and technique.

100 Jumping Jacks
15/side Mountain Climbers
15/leg Side Lunges
15/side Plank Toe Taps (on forearms)
15/leg Lying Hip Extensions (Single-leg)

Remember you can YouTube any exercise that you are not familiar with. I have previewed all of these, just make sure you type in the description as it is written above.

WORKOUT 1

Go through these exercises in order, and repeat entire routine up to 3 times through. (Beginners start with 1 time through and work you're way up to 2 times, next time you perform this routine)

10 Push-ups
20 Sit-ups
30 Lunges (15/leg)
40 Jumping Jacks
50 Bicycle Ab's
60 Squats

Keep track of how long it takes you from start to finish, and how many circuits you complete.