Workout Wednesdays

Week 8 of our training program:

Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace/jog

Jog 12 minute, walk 1 minute
Continue this interval time for 45 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace 

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace/jog
Jog 12 minute, jog 2 minute hill
continue this interval time for 45 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner: 
Warm-up for 5 minutes: brisk walking pace/jog
Jog/run 12 minutes(hill))[increase hill gradually as time elapses; decrease hill gradually as time elapses], run 3 minute(hill) continue this interval time for 60 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace 

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Workout Wednesdays

Week 7 of our training program:

Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace/jog

Jog 10 minute, walk 1 minute
Continue this interval time for 45 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace 

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace/jog
Jog 10 minute, jog 2 minute hill
continue this interval time for 45 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner: 
Warm-up for 5 minutes: brisk walking pace/jog
Jog/run 10 minutes(hill))[increase hill gradually as time elapses; decrease hill gradually as time elapses], run 2 minute(hillcontinue this interval time for 60 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace 

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Workout Wednesdays

Week 6 of our training program:

Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace/jog

Jog 10 minute, walk 1 minute
Continue this interval time for 40 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace 

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace/jog
Jog 10 minute, jog 1 minute hill
continue this interval time for 40 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner: 
Warm-up for 5 minutes: brisk walking pace/jog
Jog/run 15 minutes, jog/walk 5 minute(hill)[increase hill gradually as time elapses; decrease hill gradually as time elapses]
continue this interval time for 60 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace 

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Workout Wednesdays

Week 5 of our training program:

Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace

Jog 5 minute, walk 1 minute
Continue this interval time for 30 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace 

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace
Jog 7 minute, walk 1 minute
continue this interval time for 40 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner: 
Warm-up for 5 minutes: brisk walking pace
Jog/run 10 minutes, jog/walk 3 minute(hill)[increase hill gradually as time elapses; decrease hill gradually as time elapses]
continue this interval time for 55 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace 

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Workout Wednesday's

HAPPY NEW YEAR! 

I know I haven't been updating this blog over the holidays, but I needed some much deserved time to myself without any work distracting me.  Very glad to be back and going strong for 2011.

Do any of you participate in the Sporting Life 10K in Toronto?  Are you making this one of your goals for 2011?  I know I am.  I have never participated in a race but it has always been a goal of mine.  I was aiming to participate last year, but with my wedding at the end of May and the race at the beginning of the month, I just could not for see this happening.  I would love for you all to train with me...so my goal, is to post a new run program every week, catering to all fitness levels, to help you achieve your goals and to start getting fit again, 1 run at a time.

Bring a watch or stop watch to every run to ensure proper timing of intervals.


Beginner Runner:
Week 1
Warm-up for 5 minutes: brisk walking pace
Jog 1 minute, walk 1 minute
continue this interval time for 20 minutes.
Cooldown for 5 minutes: brisk walking pace

Intermediate Runner:
Week 1
Warm-up for 5 minutes: brisk walking pace
Jog 1 minute, walk 1 minute
continue this interval time for 30 minutes. 
Cooldown for 5 minutes: brisk walking pace

Advanced Runner:
Week 1

Warm-up for 5 minutes: brisk walking pace
Jog 5 minutes, walk 1 minute
continue this interval time for 45 minutes. 
Cooldown for 5 minutes: brisk walking pace

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique