If you're looking for a new workout routine — and a way to break up the monotony of sheltering in place — there's no easier way to get in shape for summer than with an interval-based walk/run program. It’s free, requires no special equipment, and can be done anywhere, whenever you can fit it in (just remember to follow proper social distancing protocols).
But having a plan before you lace up your sneakers can help you get more out of every walk or jog, and gradually add speed or distance. That’s why this month we’re dedicating our focus to walking and/or running outside. Since not everyone has a fitness tracker that counts steps or distance, but everyone has a phone or a watch, this workout is based on time.
Another reason I love focusing on time over distance is because I see many people getting overwhelmed by the thought of running a 5k, or even walking a mile, especially if they've been sedentary for awhile. Committing to 20-minute walk or jog feels more manageable.
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The workout structure
For simplicity, we’re breaking this down into two groups: walkers and runners. (And providing a beginner and intermediate workout for each group). Plus, we’ve put together a short strength training routine you can perform in the park or at home a few times each week that will help you sculpt lean muscle that will improve your walking and running performance.
Download your printable calendar here. Hang the calendar on your fridge, or keep it in your purse or car, for easy reference.
