Week 1: Run 3 times a week as follows, leaving at least 1 day of rest in between.
- Beginner: Run/Walk 3 miles – Run half a lap and walk two and half. Do this 4 times and you’ve completed 3 miles.
- Intermediate: Run/Sprint 3 miles – Run 2.75 miles (11 laps), and for the final lap (your 12th lap) alternate sprinting a quarter lap and walking a quarter lap.
- Advanced: Run/Sprint/Stairs – Run 2 miles (8 laps), alternate sprinting a quarter lap and walking a quarter lap for 1 mile (4 laps), and finish off with 1 minute of stairs.
*Important: We are all at different fitness levels, and although I have broken down the regiment into three levels, keep in mind that many of us fall in between, and may need to make adjustments to safely suit our personal fitness level. Results don’t happen overnight, but as long as you keep at it, you WILL see a change! With that being said, happy running!!!!!!!!