Week 4: Run 3 times a week as follows, leaving at least 1 day of rest in between.
- Beginner: Run/Walk 3 miles – Run two laps and walk one. Do this 4 times and you’ve completed 3 miles.
- Intermediate: Run/Sprint 3 miles – Run 2 miles (8 laps), and alternate sprinting a quarter lap and walking a quarter lap for the last mile (4 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 4 minutes 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!!!!!!!!
Congrats! You did it! You’ve completed the four week program! Look out for next month’s fitness challenge!