First Workout: 15 Fast SecondsWarm up by walking for three minutes, then running easy for eight minutes. Run comfortably for 10 seconds, increase your speed for 10 more seconds, and speed up again for five seconds. At no point should you be running all out. Walk for two minutes. Repeat the series two more times.Cool down by running easy for eight minutes, then walking for three.
Second Workout: (four to six days later) Two Sets
Do the same warmup and cooldown as in the first workout.
Do the same acceleration drill followed by two minutes of walking, but instead of doing the series three times, do it four times.
Then run comfortably for 10 seconds, increase your speed for 10 seconds, then speed up again for 10 seconds. Walk for two minutes. Repeat the series two more times.
Third Workout: Two Sets and More
Do the same warmup and cooldown.
Once a week, repeat the second workout, adding two repeats to the first set of accelerations (work up to 12 repeats) and adding five seconds (work up to 30 seconds) to the length of the last segment in the second set of accelerations. Example: Week three you’d run six accelerations in the first set and extend the last segment of the accelerations in the second set to 15 seconds.
In honor of my cold weather long run that I completed and my belief in the importance of running outdoors, I am excited to present the February Winter Weather giveaway! This weekend, I learned first hand that running outdoors, even in freezing cold weather, can be a great deal of fun and provide some much needed Vitamin D. However, layers are key! There is a great article over at
Fit Sugar which I referenced this weekend in preparation! The article refers to base layers and fleece layers as being important for sweat wicking and warmth. Therefore, I am excited to announce that I will be presenting TWO winners with either an awesome base layer or fleece layer. The base layer is an awesome black and pink
Gracie’s Gear tank (size L). This item normally retails for $42 but was donated by Gracie and is complete with tags!
Her site describes it as follows:
Gracie’s A-Line Tank
Finally have that hands free workout with Gracie’s A-line Tank. Wear as a bra or tank top. This version will keep you covered ladies. **This top does not ride up your waist!
Stop carrying your iPod, cell phone, energy gels, and car keys and finally have a “hands free experience” ladies!! POWER POUCH
The other item, is a Womens Nike fleece lined running zip up in Medium. A gorgeous white jacket that is perfect for running this unfortunately runs a bit small and therefore has only been worn once. This is a great mid or top layer since it is warm and fuzzy due to it’s fleece lining but has a windproof layer on the outside.
HOW TO ENTER:
1) Tweet about this giveaway “@Healthierhappierbear is giving away two great running tops! Check out her site!”
2) Leave me a comment with a suggestion for the blog and your favorite training tip.
3) Follow Healthierhappierbear on Twitter by clicking the link on this site.
4) Become a fan on Facebook of Healthy, Happier Bear
5) Post this giveaway on your site and let me know.
You will gain one entry for each. I will pick a winnner on Friday night! 🙂
