We have so many gals who are JUST starting out with a fitness program that have a desire to run a 5k. They need help getting started and we are here to help!
We encourage them to get their CORE strong first with our Pilates, TRX , Bar Sculpt and Yoga classes first. (see Fit class schedule above) Then, begin a walking program.
Once they are able to walk 30 minutes with ease, then this would be where they would start.
Week 1: Warm-up walking for 5 minutes at a brisk pace. Then alternate running for one minute at easy pace, followed with three minutes of brisk walking. Example: Run 1-minute, walk 3-minute. Repeat the cycle 5 to 7 times. Finish off the sessions with a 5-minute easy walk. Do three sessions per week.
Week 2: Run 2-minute, walk 2-minute. Repeat six times
Week 3: Run 3-minute, walk 1-minute. Repeat five times
Week 4: Run 5-minute, walk 90-second. Repeat four times
Week 5: Run 8-minute, walk 1-minute. Repeat three times
Week 6: Run 12-minute, walk 1-minute. Repeat three time
Week 7: Run 15-minute, walk 1-minute, run another 15-minute.
Week 8: Run 30-minute at an easy and controlled pace.
This is a basic beginner plan, so feel free to adjust this program to meet your own needs and fitness level. Just make sure to get that core strong first.
Contact us to START moving. We have beginner classes where we like all women to start at various times throughout the day. Our Class schedule inlcudes TRX, Yoga, Piyo, Bar and other classes suited for womens bodies.
Remember.. No Men, NO mirrors and NO intimidation.
Grab a girlfriend, get outside and start walking..
Our next BEGINNER 5 K CLASS starts mid January - call us to get you signed up or stop by at 6040 sw 33rd ( next to Mrs. Piggies , behind Hobby Lobby)