The Rugged Maniac is getting closer! Only a few more weeks before we get muddy, jump over fire, and have a celebratory beer or two (or six).
The workouts for week 3 and 4 are going to be the same. Work on slowly pushing your pace each workout.
For OUTworkers who DO NOT regularly run
Weeks 3 & 4
A.5 minutes of moderate (not fast) pace walking for a warm-up
B1 2 minutes of slow jogging
B2 2 minutes moderate to fast walk
B = 7-8 rounds
- End with a slow to moderate pace walk for a 5-10 minute cooldown
30 minutes total. Jog for 4-5 minutes, walk the next 5-6 minutes. Repeat 3 times for 30 minutes. Cool down with a brisk walk for 5 minutes.
For OUTworkers who DO regularly run
Weeks 3 & 4
- 5 minutes slow jog
B1 Run 3 miles, evenly paced throughout. Aim for a pace like the last two miles last week’s workout.
Note* If you can’t maintain the pace, slow down and maintain that new, slower pace. This should be a “hard run” but not impossible.
- End with a slow mile or 10 minute cool down jog.
40 minute light jog/hard run switch. 5 minute light trot/jog, then 5 minutes hard (8/10 effort) run. Should be slower than your hard run the last two weeks, but faster than your miles from earlier this week.