Who should try itHave you always wanted to try running, or simply run better?
And to become her, you don’t have to suffer.
Get sleekRunning is a serious calorie burner.
A 135-pound woman can zap 285 calories in a half hour at a just-faster-than-a-walk pace.
To halt the heavy breathing, start slowly and build up.
The four-week program shown in the chart below will train you to do more work with less effort.
Get setYou’ll need a pair of 5- to 8-pound dumbbellsheavy enough to make your last two reps challenging.
We’ll calculate your calorie burn for you!
Week 1Walk or jog for 5 minutes at level 4 to warm up.
Jog for 10 minutes at level 5.
Keep a pace at which you might chat (about 5 mph on a treadmill).
Maintain the fastest pace you’re able to for 10 minutesthink of it as a walk with rhythm.
Cool down for 5 minutes at level 4.
Total time: 20 minutes
Week 2Repeat Week 1, plus add 5 minutes to your 10-minute jog.
Week 3Repeat Week 2, plus add an additional 5 minutes to your 15-minute jog.
Week 4Repeat Week 3, plus add 5 more minutes to your 20-minute jog.
Keep up the good work!
____Walk or jog for 5 minutes at level 4 to warm up.
Speed up for 8 minutes at a challenging but manageable pacelevel 6 or 7.
It’s called a tempo run.
You’re pushing yourself a wee bit past your comfort zone.
Focus on propelling yourself forward, rather than moving up and down.
you could totally do this!
Recover for 2 minutes at level 5.
Cool down at level 4 for 5 minutes.
Week 3Repeat Week 2, plus add 2 more minutes to your sped-up “tempo” phase.
Week 4Repeat Week 3, plus increase your intensity throughouttry to work at one or two levels higher.
Week 1Walk or jog for 5 minutes at level 4 to warm up.
Do sequence 4 times.
At level 7 or 8, if you are talking, your sentences should start to get choppy.
Open your stride and pump your arms.
Give it all you’ve got, girl!
At level 5, catch your breath and recover.
Cool down at level 4 for 5 minutes.
Total time: 30 minutes
Week 2Repeat Week 1, plus add an additional 3-minute/2-minute interval.
Week 3Skip Workout C!
Instead, hike, bike, swim, take a yoga classdo anything active for 40 minutes.
Week 4Repeat Week 2, plus add two3-minute/2-minute efforts.
Practice your finish line face!
