Walk Trot Run: The fitness training book designed to save your life by Shelper Tony

Author:Shelper, Tony [Shelper, Tony]
Language: eng
Format: epub
Published: 2021-09-21T00:00:00+00:00

Week Four

Tuesday

42 min total.

Warm up.

8 x 2 min walk, 2 min run at level one pace (slow trot).

Now do Glides for 10 sec with 30 sec rest x 5 repeats.

Stretch.

Thursday

42 min total.

Warm up.

2 min walk, one min run at level 2 pace (mid-speed) x 10 repeats.

Stretch.

Saturday or Sunday

50 min total.

Warm up.

2 min walk, 2 min run level one pace x 10 repeats.

Stretch.

Over the next two weeks, I want you to mix things up a bit, so you don’t get bored. Find a new track, measure a nice block around your house, find an area with stairs or ramps, just to make your runs a little more interesting and challenging.

For example, we have a ramp which is about 80 metres long and a gentle incline. We sprint up as hard as we can go, then turn around and walk down. On a good day we can do 10 of these sprints before we collapse on the ground pleading for mercy. You can include a ramp like that in your workout whenever you please.

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