October Run (Week III)

Congratulations on completing Week 1 and Week 2! You are halfway to completing this month’s challenge!

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

  • Beginner: Run/Walk 3 miles – Run one and half laps and walk one and a half. Do this 4 times and you’ve completed 3 miles.
  • Intermediate: Run/Sprint 3 miles – Run 2.25 miles (9 laps), and alternate sprinting a quarter lap and walking a quarter lap for the last laps (the 10th, 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 3 minutes of stairs.

runner green

*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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