30 Day Challenge – Day 13


Welcome back, how was yesterday?  Good I hope?  So, I notice that we have not really done a great deal of run/walk training, so, guess what?  Yep, run/walk today.  Embrace the train, use the strength that you have built up both physically and mentally and this challenge will seem easy peasy.

30 Day Challenge: Day Thirteen

30 min run/walk as:

6 min brisk walk:                  As we know by now, this is your warm up. Start of nice and slowly and build up the pace to a strong brisk pace.

4 min run/walk:                  30 sec run (a nice jogging pace is acceptable) followed by 30 sec walk. Continue this for the 4 min. Concentrate on your breathing when you return to walking, try and reduce your heart rate as much as possible.

4 min brisk walk:               Straight into your brisk walk pace. Concentrate on using your arms and really walking with purpose.

4 min run/walk:                   As before. Try and push the run a little harder this time.

2 min brisk walk:              Walking like you mean it!

4 min run/walk:                 Last one, make the most of it. Run like you are fleeing a zombie apocalypse, walk with real purpose.

6 min walk:                         Cool down. Relaxed walking, being mindful of how we are breathing. Reflect on what you have just achieved and have a big smile on your face.

Congratulations, you have just completed day thirteen. That’s 390 min of ‘me time’. You are well on your way to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk


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