DO WHAT YOU WANT JUST GET IT DONE 9/26
- Thread starter punka274
- Start date
HPLECTRA
Cathlete
Hello and good morning to you all,
Sorry busy day for me yesterday. I did get out late yesterday for a walk around the block of 3.5 miles. My shins are a little sore today. I really need to do more of my cardio outside than on the TM. It is just so convenient!
I have a funeral to go to today so I will be busy again. I hope to get something in later just not sure what.
Oh here is a cardio workout for those getting back into running or gearing up towards a race....
See below.....
I will try to check back later this afternoon. Have a great day everyone!
Amelia: Don't let this bump get you down! You are doing just fantastic! Are you missing out on getting in your water? I am working on this too and it seems to help. 8oz. before a meal and another after instead of drinks that have extra calories.
Have a great workout today it sounds like a goodie!
Hello to Belinda, Sherry, Karen and Allee! I hope you all are doing well.
BBL
Heidi
Interval Sprint Challenge: BY JILLIAN MICHAELS
Cardio Workout for Give Me 20 Challenge, Weeks 1 & 2
How this workout helps you: If you’re new to running, working on speed can really help you build your overall aerobic endurance. If you keep doing sprint drills regularly, over time you will get better at continuous long runs.
When to do it: You can do this routine as the workout on your cardio day, or you can add it on to a circuit-training day for extra credit. Just make sure you do the cardio after the circuit training, not before.
Where to do it: It’s easiest to do this workout on a treadmill that allows you to set miles per hour. It’s a little tricky to gauge your speed outside, but it can be done. If you have a lot of experience running on a treadmill at different speeds, you may be able to “feel” how fast you’re going based on what you’ve done before. Or you can use distance as a guide: Below I’ve given you estimates of how far you’d go around a track in 2 minutes at different speeds.
For how long: The progression below, not counting warm-up and cool-down, is about 20 minutes long. If you’re doing this on your cardio day, you want to make sure to get at least 45 minutes of cardio. Depending on your fitness level, you may want to either repeat the progression or do some other type of cardio for the remaining time. Only repeat if you’re ready! And on the other hand, if it feels too easy, step it up and push past the recommended speeds.
What to do:
Basic workout:
Warm up by walking or jogging for 5 minutes at a steady pace.
Increase your speed to around 4.5 mph for 30 seconds.
Sprint for two minutes at 5 mph (about halfway around a track).
Walk for one minute.
Sprint for two minutes at 5 mph.
Walk for one minute.
Sprint for two minutes at 5.5 mph (about ¾ of the way around a track).
Walk for one minute.
Sprint for two minutes at 5.5 mph.
Walk for one minute.
Sprint for two minutes at 5.5 mph.
Walk for one minute.
Sprint for two minutes at 6 mph (a little over ¾ of the way around a track).
Walk for one minute.
Sprint for two minutes at 6 mph.
Cool down with 5 minutes of walking, followed by stretching.
Advanced workout:
Warm up by walking or jogging for 5 minutes at a steady pace.
Increase your speed to around 4.5 mph for 30 seconds.
Sprint for two minutes at 5 mph (about halfway around a track).
Walk for one minute.
Sprint for two minutes at 6 mph (a little over ¾ of the way around a track).
Walk for one minute.
Sprint for two minutes at 6.5 mph (close to a full loop around the track).
Walk for one minute.
Sprint for two minutes at 6.5 mph.
Walk for one minute.
Sprint for two minutes at 7 mph (closer to a full loop around the track).
Walk for one minute.
Sprint for two minutes at 7.5 mph (once around a track).
Walk for one minute.
Sprint for two minutes at 7.5 mph.
Cool down with 5 minutes of walking, followed by stretching
Sorry busy day for me yesterday. I did get out late yesterday for a walk around the block of 3.5 miles. My shins are a little sore today. I really need to do more of my cardio outside than on the TM. It is just so convenient!
I have a funeral to go to today so I will be busy again. I hope to get something in later just not sure what.
Oh here is a cardio workout for those getting back into running or gearing up towards a race....
See below.....I will try to check back later this afternoon. Have a great day everyone!
Amelia: Don't let this bump get you down! You are doing just fantastic! Are you missing out on getting in your water? I am working on this too and it seems to help. 8oz. before a meal and another after instead of drinks that have extra calories.
Have a great workout today it sounds like a goodie!
Hello to Belinda, Sherry, Karen and Allee! I hope you all are doing well.
BBL
Heidi
Interval Sprint Challenge: BY JILLIAN MICHAELS
Cardio Workout for Give Me 20 Challenge, Weeks 1 & 2
How this workout helps you: If you’re new to running, working on speed can really help you build your overall aerobic endurance. If you keep doing sprint drills regularly, over time you will get better at continuous long runs.
When to do it: You can do this routine as the workout on your cardio day, or you can add it on to a circuit-training day for extra credit. Just make sure you do the cardio after the circuit training, not before.
Where to do it: It’s easiest to do this workout on a treadmill that allows you to set miles per hour. It’s a little tricky to gauge your speed outside, but it can be done. If you have a lot of experience running on a treadmill at different speeds, you may be able to “feel” how fast you’re going based on what you’ve done before. Or you can use distance as a guide: Below I’ve given you estimates of how far you’d go around a track in 2 minutes at different speeds.
For how long: The progression below, not counting warm-up and cool-down, is about 20 minutes long. If you’re doing this on your cardio day, you want to make sure to get at least 45 minutes of cardio. Depending on your fitness level, you may want to either repeat the progression or do some other type of cardio for the remaining time. Only repeat if you’re ready! And on the other hand, if it feels too easy, step it up and push past the recommended speeds.
What to do:
Basic workout:
Warm up by walking or jogging for 5 minutes at a steady pace.
Increase your speed to around 4.5 mph for 30 seconds.
Sprint for two minutes at 5 mph (about halfway around a track).
Walk for one minute.
Sprint for two minutes at 5 mph.
Walk for one minute.
Sprint for two minutes at 5.5 mph (about ¾ of the way around a track).
Walk for one minute.
Sprint for two minutes at 5.5 mph.
Walk for one minute.
Sprint for two minutes at 5.5 mph.
Walk for one minute.
Sprint for two minutes at 6 mph (a little over ¾ of the way around a track).
Walk for one minute.
Sprint for two minutes at 6 mph.
Cool down with 5 minutes of walking, followed by stretching.
Advanced workout:
Warm up by walking or jogging for 5 minutes at a steady pace.
Increase your speed to around 4.5 mph for 30 seconds.
Sprint for two minutes at 5 mph (about halfway around a track).
Walk for one minute.
Sprint for two minutes at 6 mph (a little over ¾ of the way around a track).
Walk for one minute.
Sprint for two minutes at 6.5 mph (close to a full loop around the track).
Walk for one minute.
Sprint for two minutes at 6.5 mph.
Walk for one minute.
Sprint for two minutes at 7 mph (closer to a full loop around the track).
Walk for one minute.
Sprint for two minutes at 7.5 mph (once around a track).
Walk for one minute.
Sprint for two minutes at 7.5 mph.
Cool down with 5 minutes of walking, followed by stretching
punka274
Cathlete
Hey Heidi...I like that JM Interval run workout,im doing it tomorrow. I was slacking on my water yesterday. I normall get in atleast 70-90 ounces...didn't get in that yesterday. Maybe thats it? Nice job on your walk yesterday!
i decided on MIS...i was really struggling with doing it at first(one of those days) but im so glad i got it in. I didn't do the abb work...will do it tomorrow.
Hey to everyone that follows! Have a nice saturday,its raining here.
i decided on MIS...i was really struggling with doing it at first(one of those days) but im so glad i got it in. I didn't do the abb work...will do it tomorrow.
Hey to everyone that follows! Have a nice saturday,its raining here.