Welcome back and hello Day Six. We are back to a cardio day today. This is the same session as day three, but you are going to be jogging/running for a little longer and slightly shorter walk times. Try and keep to all the timings/efforts where possible, but if you have to slow down, then don’t panic. Just try and get as much done as you can.
5 min Warm Up – This is to prepare your body for training. Start of walking and over the 5 min increase to a jog. This is a warm up, so no sprinting off!
20 min: Cardio – I want you to try and follow the below session. Try and stick to it where possible, but feel free to adapt if you need to. Remember, the bottom line is this – training solidly for 20 min. Session is as follows:
2 min – Brisk Walk or Jog. Brisk walk is exactly that. A walk with vigor making sure that you use your arms too. If brisk walking is too easy, feel free to jog this phase.
1 min – Jog/Run. Jog/Run for 1 min. You don’t have to be going too fast, but try and go faster than your brisk walk/Jog. You are aiming that you can still hold a conversation when you talk, but you are definitely quicker than your last 2 min.
1 min – Brisk Walk or Jog. Slow the pace from your Jog/Run to either Brisk Walk or Jog pace, whichever suits.
2 min – Jog/Run. Bringing that pace up again.
1 min Brisk Walk or Jog. Slow the pace again. Concentrate on your breathing. Nice long deep breaths.
3 min – Jog/Run. Bring the pace up again. Still concentrate on long slow deep breaths. Make sure you get the oxygen into your body.
Repeat all of the above.
5 min: Cool down – Time to relax, put a smile on your face and bring your body back to a normal relaxed state. Concentrate on your breathing, trying to reduce your heart rate as much as possible. Stretch off the major muscle groups that you have used.
Well done, you have now completed Day Six and given yourself 180 min of ‘me time’. You are definitely on the way to achieving the unthinkable. 🙂
As always you can download the training here.
If you have any questions regarding this training session, or any of the Challenge, then feel free to contact me by either commenting on this post, or email me at firstname.lastname@example.org.
Have a fit and healthy day.