30 Day Challenge #2 – Day 13


Day Thirteen, and it’s definitely not unlucky for the 30 Day Challengers.  This means that you are almost half way through this Challenge.  It also means that your body is almost certainly really loving this exercises and hopefully by now you will start to be feeling the positive effect that exercise has on your body.

Today we are going back to some more cardio work. As with yesterday’s exercises, we are going to ramp this up a little today. Again, as with the increase on the exercises, I want you to try and push as hard as you can during the main work phases of this training session.

Session as:

3 min Brisk Walk – Walk with purpose. Bring your arms into play and make sure that your walking pace is faster than you would normally do.

1 min Jog/Run – A nice and gentle pace to get you started. Keep your posture correct and enjoy the run.

1 min Brisk Walk – Back to a brisk walk, but try not to slow yourself down. Again, ensure that you are walking with purpose.

Now do 5 sets of:

3 min Jog/Run – Remember to keep your pace nice and steady. If you have the capacity, bring the pace up towards the end.

1 min Brisk Walk – This is an active recovery from the jog/run. Make sure that you concentrate on recovering, but remember to keep the walk pace higher than your normal walking pace.

5 min Brisk Walk. This is your cool down. Start this with the same pace that you have used within your brisk walk. Gradually slow down your pace, so that by the last min, you are walking as you would every day.

Well done, you have completed Day Thirteen of this 30 Day Challenge.  That’s 390 min of ‘me time’.

As ever, you can download the training session here.

If you have any questions or comment regarding this or any other training session within the 30 Day Challenge, feel free to comment on this post or email at head4fitness@yahoo.co.uk.

Have a fit and healthy day

Rob 🙂


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