Here is your workout goal for week one:
You also have a challenge of the week.
Your challenge this week is to walk and/or run 10 miles.
There are three reasons why I have this as your first challenge:
1) All of you can walk.
2) It’s free.
3) This week I will have you time yourself for one mile (it can be walking or running or a combination of both — just however long it takes you to cover one mile on your own two feet). I will have you do this so that you can use that time as a baseline. You will time a mile again at the end of the course to measure your progress. So keep that in mind this week.
Don’t stress out about timing a mile. It is just for you. It is not a competition with anybody else.
You can split it up the 10 miles however you would like. If you walk 1.5 miles every day, that will give you your total of 10 miles and will more than cover your 20 minutes of exercise a day.
If you want to try running, a few suggestions:
1) run for a short period of time, followed by a longer period of walking and repeat that several times.
ex: run (jog) for 30 seconds, then walk for 4:30. Repeat 6 times. That’s 30 minutes of walking/running.
2) Do not run more than four days of the week. You risk hurting yourself. You can alternate days that you run and walk.
3) If you have the funds available, invest in a good pair of sneakers, and only wear them for exercising.
Now get moving!