October Run (Week II)

Congratulations on completing Week 1! 3 weeks to go!

Week 2: Run 3 times a week as follows, leaving at least 1 day of rest in between.

  • Beginner: Run/Walk 3 miles – Run a lap and walk two. Do this 4 times and you’ve completed 3 miles.
  • Intermediate: Run/Sprint 3 miles – Run 2.5 miles (10 laps), and alternate sprinting a quarter lap and walking a quarter lap for the last two laps (the 11th and 12th laps).
  • 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 2 minutes of stairs.

runner purple

*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!!!!!!!! :)

Safety Briefing

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