WEEK 3 – LADDER WORKOUT!

HELLO WEEK 3 – LADDER WORKOUT!

Spring is here and with the less predictable weather, getting motivated to get out the door can be tough. Some tips that may help:

  1. On the days you are wavering, change into your workout gear anyways. Commit to being outside for 10 minutes, for example just going around the block. Some days it just isn’t meant to be which is ok, but you may surprise yourself and end up feeling good after all.
  2. Try and stay in the moment. During the warm-up allow yourself the space to relax. Focus on how your legs feel as you loosen up and the next few steps rather than the distance you still need to go. Have confidence in the hour it will take to be back home and feeling better for having been out.
  3. Notice the “runner’s wave”. If you’re fortunate enough to pass someone going the other way, a subtle wave or nod of the head is common. If nothing else it’s a simple acknowledgement that whatever else is coming our way, we both made it out today – great job!

The workout this week will explore pacing for different durations. Try and finish with your fastest interval.

DYNAMIC STRETCHES – WATCH THE VIDEO HERE

  1. 15 minutes “easy” to arrive at the starting location for your workout
    Option A – brisk walk or “trot”
    Option B – light continuous jogging
  2. Workout – ladder
    Option A:
    Faster walk or run for 3 minutes, walk for 1 minute
    Faster walk or run for 2 minutes, walk for 1 minute
    Faster walk or run for 1 minute, walk for 1 minute
    Option B:
    Run for 1 minute, walk for 30 seconds
    Run for 3 minutes, walk for 30 seconds
    Run for 5 minutes, walk for 30 seconds
    Run for 3 minutes, walk for 30 seconds
    Run for 1 minute, walk for 30 seconds
  3. 15 minutes “easy” cool down

Aim for one or two other easy workouts over the course of the week if you have the chance. Shorter but more frequent is preferable to a single long run. Spending time at a slower pace will add to your overall fitness, build stamina, and help prevent injuries.

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