Week 6 – Dos running club

This week I think we will hit the distance a little bit harder and the goal is to run for more minutes in a row and I hope that also will bring some more kilometers in a row.  It will for sure give us a sweaty shirt!

Warm up before all workouts:
Use this dynamic warm up for runners

Or choose the ones you like and add moves if you have own favorites.

Stretch after every workout:
Choose favorite moves from early weeks. Keep in mind that calves, hip flexor, front thighs, rear thighs, outer thighs and buttocks are important to stretch after every running workout.

Here is some technique advices as well:

3 sessions / week

Day 1: Hit the distance – again
Start with 5 mins walking or slow jogging.
Then continue with 15 mins jogging (try not to stop).
Walk for 3 mins.
Jog 10 mins.
Walk aprox 5 mins.

TIPS: If you want to have something to compare to further on measure the distance and exercise. Use a telephone app, watch, gps or pick a path you know the distance.

Day 2: Hit the distance – once again
Start with 5 mins walking or slow jogging.
Then continue with 15 mins jogging (try not to stop).
Walk for 3 mins.
Jog 10 mins.
Walk for 3 mins.
Jog 10 mins.
Walk aprox 5 mins.

Day 3: Hit the distance – once again and again
Start with 5 mins slow jogging.
Then continue with 15 mins jogging (try not to stop).
Walk for 5 mins.
Jog 15 mins.
Walk aprox 5 mins.

Find all programs for Dosfamily Running Club – right here.

Thanks Kvitter Javelin for giving us this great progam!

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