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Wear a watch today. Heart rate monitor is preferable. A run is defined by anything more than a walk. You are not focusing on intensity here. Focus more on breathing and the distance. Use the mile route. Run as far as you can in the allotted time, rest where you are and continue running. Make sure you keep track of the distance you accumulate.

If you are wearing a heart rate monitor and are not sure of what pace you should go, here is an equation to figure it out. (180-your age)+5-10 and go from there depending on feel.

Please don’t skip today just because it’s just running. It’s still important.

You may choose to use the airdyne today. Use the same work/rest times.

“Alpha”
Run 8 min
rest :60 sec
Run 7 min
rest :50 sec
Run 6 min
rest :40 sec
Run 5 min
rest :30 sec
Run 4 min
rest :20 sec
Run 3 min
rest :10 sec
Run 2 min

“Bravo”
Run 7 min
rest :60 sec
Run 6 min
rest :50 sec
Run 5 min
rest :40 sec
Run 4 min
rest :30 sec
Run 3 min
rest :20 sec
Run 2 min
rest 10 sec
Run 1 min

“Charlie”
Run 6 min
rest :60 sec
Run 5 min
rest :50 sec
Run 4 min
rest :40 sec
Run 3 min
rest :30 sec
Run 2 min
rest :20 sec
Run 1 min