WEEK 5 – HOLDING YOUR PACE

WEEK 5 – HOLDING YOUR PACE

Congratulations if you have been able to get outside regularly, and if you are just joining for this week, welcome!

A thought for this week: high performance athletes refer to a flow state or being “in the zone”, a state of mind in which you feel both relaxed and able to focus on the things which matter most.

A pre-workout routine can help you find this place more quickly. During your warm-up, allow yourself to “turn off”. Where possible, avoid distractions. Try and pay attention to your surroundings rather than worrying about how the tougher parts of the workout might feel or how fast you might go. During the workout itself try to focus on how you feel in that moment. How are you breathing? Aim for “hard, but I know this feeling and it’s not getting worse.” How is your posture? Try to keep your shoulders relaxed, legs in control. What comes next? Just focus on your next few steps.

You may surprise yourself at the pace you are able to hold!

DYNAMIC STRETCHES – WATCH THE VIDEO HERE

  1. 15 minutes “easy” to arrive at the starting location for your workout
    – brisk walk or “trot”
    Option B – light continuous jogging
  2. Workout – Longer intervals
    Option A:
    Faster walk or run for 8 minutes, walk for 1 minute
    Faster walk or run for 4 minutes, walk for 1 minute
    Faster walk or run for 2 minute, walk for 1 minute
    Option B:
    Run for 2 minutes, walk for 30 seconds

    Run for 4 minutes, walk for 30 seconds
    Run for 8 minutes, walk for 30 seconds
    Run for 4 minutes, walk for 30 seconds
    Run for 2 minute, walk for 30 seconds
  3. 15 minutes “easy” cool down

Similar to last week, aim for one or two other easy workouts over the course of the week if you have the chance.

 

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