Ok folks – this is the first week schedule for Dos Running Club.
We start easy to prevent getting injured.
I’m trilled to get this going but my life got a bit in the way so here is the schedule but I will post a video/photos with a how to of the warm up, stretch and core exercises – hopefully tomorrow so it’s gonna be easier to understand. Let me know how this week is working out for you – ok?
I also don’t know all the sports terms in English so if you find something weird – just tell me!
Stretch after every workout:
Calves, hip flexor, front thighs, rear thighs, outer thighs, buttocks
You can see some more stretch exercises here.
3 sessions / week
Day 1: 3min quick walking – 3min jog – 3min quick walking – 3min jog for a total of 25-30min
TIP: Use clock / mobile and keep track of the time. Or make a playlist of about 3min long favorite songs where you go jogging every other song.
Day 2: Quick step walking 15min + 10min jog without a break (how slow any time but keep jogging) + strength 30 toe lifts, 30 squats, plank 30sec-1 min x3
Day 3: 3min brisk walking – 4min jog – 3min brisk walking – 4min jog for a total of 25-30min
TIP: Use clock / mobile and keep track of the time. Or make a playlist of about 3-4min long favorite songs where you go jogging every other song.
Thanks to coach Kvitter Javelin!0