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    Week three program of Get Fit with Alex

    on February 25, 2020

     Welcome to week 3 of Get Fit with Alex.

     If you have completed all the sessions you're well on your way to the goal of completing a 5km run at the end of our program. 

    When we decided to start the 6-week program I started a week before everyone else so I could let you know what to expect during that week’s program. Unfortunately, last week I picked up a small injury to my back had to sit on the sidelines to recover. Thankfully my back is better and I can continue the program - and excited as we are syncing up to move through the program together.

    We are now getting stuck in and we are kicking it up a notch and introducing negative splits into our runs.

    Make sure you dose up on your CurraNZ before this week’s session as you will need the extra berry boost and the recovery benefits.

    Monday: Rest Day.

    Tuesday: Training Day 5

    We will be completing three sets of Intervals with longer runs then rest. We are now building our fitness so try and keep your run speed consistent and don’t go all out on the first interval.  

    Run 7 mins, walk 2 mins. Repeat 3 times. 

    Total Training Time: 27 Mins

     

    Wednesday: Rest Day.

     

    Thursday:  Training Day 5

    Today we run a little longer than Tuesday with three intervals of eight mins running and two mins recovery. We will also be running a negative split (where the second half is faster than the first half) in this session. 

    For the final eight mins we need to run a little harder than the previous two and get a bit more distance on this one.

    Run 8 mins, walk 2 mins. Repeat 3 times

    Total Training Time: 30 Mins


    Friday and Saturday: Rest Day. 

     

    Sunday:  Training Day 6

    For the final session of the week we are repeating the Thursday run with three intervals of eight mins running and two mins recovery. Remember for the final 8 mins we need to run harder than the previous two and get a bit more distance on this one.

    Leave it all out on the path and enjoy the feeling of completing a mega week!

    Run 8 mins, walk 2 mins. Repeat 3 times

    Total Training Time: 30 Mins

     If you have completed all the sessions this week you will have completed 1 hour and 27 minutes of training and are now running for over 1 hour in our training!

    Check back next week for Week 4 of get fit with Alex

    Ciao for now

    Week two program - click here

    Week one program - click here. 

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