Breathe Fitness & Hellerwork

Fitness Tips & Excercises

Learn to Run Program

Learn to Run - 0 to 30 minutes

Try not to do your 4 workouts in a week on 4 consecutive days.

You should be able to walk a minimum of 30 minutes 4 times a week before starting this program.

If you can’t do a given workout, don’t worry. Stay with that one until you can and move onto the next one only after you have mastered the prior one.

Stretch after your workout.

WEEK 1

Workout 1: Walk 10 minutes. Then, for the next 10 minutes, alternate running for 1 minute with walking for 1 minute. Walk 10 minutes.

Workout 2: Walk 10 minutes. Then, for the next 15 minutes, alternate running for 1 minute with walking for 1 minute. Walk 5 minutes.

Workout 3: Walk 10 minutes. Then, for the next 15 minutes, alternate running for 2 minutes with walking for 1 minute. Walk 5 minutes.

Workout 4: Walk 5 minutes. Then for the next 21 minutes, alternate running for 2 minutes and walking for 1 minute. Walk 4 minutes.

WEEK 2

Workout 1: Walk 5 minutes. Then, for the next 20 minutes, alternate running for 3 minutes with walking for 1 minute. Walk 5 minutes.

Workout 2: Walk 5 minutes. Then, for the next 21 minutes, alternate running for 5 minutes with walking for 2 minutes. Walk 4 minutes.

Workout 3: Walk 4 minutes. Then, for the next 24 minutes, alternate running for 5 minutes with walking for 1 minute. Walk 2 minutes.

Workout 4: Walk 5 minutes. Then, for the next 22 minutes, alternate running for 8 minutes with walking for 3 minutes. Walk 3 minutes.

WEEK 3

Workout 1: Walk 5 minutes. Run 10 minutes. Walk 5 minutes. Run 5 minutes. Walk 5 minutes.

Workout 2: Walk 5 minutes. Run 12 minutes. Walk 3 minutes. Run 5 minutes. Walk 5 minutes.

Workout 3: Walk 10 minutes. Run 15 minutes. Walk 5 minutes.

Workout 4: Walk 6 minutes. Run 18 minutes. Walk 6 minutes.

WEEK 4

Workout 1: Walk 5 minutes. Run 20 minutes. Walk 5 minutes.

Workout 2: Walk 5 minutes. Run 22 minutes. Walk 3 minutes.

Workout 3: Walk 3 minutes. Run 25 minutes. Walk 2 minutes.

Workout 4: Run 30 minutes

Alternating Superwoman

Kneel on the ground or floor with both hands and knees on the ground.

Slowly lift right arm and left leg up as you exhale while keeping your core engaged. Inhale and return to the starting position and then exhale as you lift the left arm and right leg. Continue to alternate while keeping your neck in line with your spine and being careful not to tense up your neck and shoulders as you lift the arm.

You can make this more challenging by kneeing on a Bosu.

This can be very advanced by kneeling on a stability ball.

Continue for 10-15 reps per side.

2-3 sets

Pushups

Pushup

I love pushups! You get so much bang for your buck!

Hang onto the edge of a park bench, step, fallen tree, etc...Keep your body straight by engaging your core.

Bend elbows and lower chest towards the bench. Don't stick your neck out (you may not even realize you do it!)

Continue by inhaling as you bend the elbows and exhale as you push up and straighten arms.

Do as many reps as you can or do 3 sets of 10-15 if you can! 2-3 sets

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