5k Target Interval Running

Mixed Conditioning Routine: Walking, Jogging, and Running

Class Overview

This 60-minute structured group fitness class focuses on conditioning through walking, jogging, and running. The session is divided into a warm-up, main workout blocks tailored for different fitness levels, and a cooldown.

Equipment Needed

• None, optional access to a treadmill for running.

Warm-Up (10 minutes)

• Objective: Prepare the body for exercise, increase heart rate, and activate muscles.

1. Dynamic Stretching (5 minutes)

   • Arm Circles: 1 minute
   • Leg Swings: 1 minute (30 seconds per leg)
   • Torso Twists: 1 minute
   • High Knees: 1 minute
   • Ankle Circles: 1 minute (30 seconds per foot)

2. Light Walking (5 minutes)

   • Walk at a steady pace to gradually increase heart rate.

Main Workout (45 minutes)

Block 1: Walking Interval Training (15 minutes)

• Objective: Build endurance and introduce the body to interval training.

• Beginners:

  • Walk briskly for 3 minutes, then slow pace for 2 minutes.
  • Repeat for 3 sets.

• Intermediate:

  • Walk briskly for 4 minutes, then slow pace for 1 minute.
  • Repeat for 3 sets.

• Advanced:

  • Power walk for 5 minutes at a challenging pace.
  • Repeat for 3 sets, with minimal rest between sets.

Block 2: Jogging Progression (15 minutes)

• Objective: Transition from walking to jogging, improving cardiovascular stamina.

• Beginners:

  • Jog for 2 minutes, walk for 3 minutes.
  • Repeat for 3 sets.

• Intermediate:

  • Jog for 3 minutes, walk for 2 minutes.
  • Repeat for 3 sets.

• Advanced:

  • Jog for 4 minutes, walk for 1 minute.
  • Repeat for 3 sets.

Block 3: Running Drills (15 minutes)

• Objective: Enhance speed and running efficiency.

• Beginners:

  • Short bursts: Run for 30 seconds, walk for 2 minutes.
  • Repeat for 5 sets.

• Intermediate:

  • Run for 1 minute, walk for 1.5 minutes.
  • Repeat for 5 sets.

• Advanced:

  • Run for 1.5 minutes, walk for 1 minute.
  • Repeat for 5 sets.

Cooldown (5 minutes)

• Objective: Gradually lower heart rate and stretch muscles to prevent stiffness.

1. Slow Walking (2 minutes)

   • Walk at a leisurely pace to bring heart rate down.

2. Static Stretching (3 minutes)

   • Quadriceps Stretch: 30 seconds per leg
   • Hamstring Stretch: 30 seconds per leg
   • Calf Stretch: 30 seconds per leg
   • Shoulder Stretch: 30 seconds per arm
   • Neck Stretch: 30 seconds

Tips

• Hydration: Drink water before, during, and after the workout.
• Form: Maintain good posture during all exercises to prevent injury.
• Listen to Your Body: Adjust intensity based on personal fitness levels and feel free to modify rest periods as needed.

Enjoy this mixed conditioning routine as you balance walking, jogging, and running to boost your cardiovascular health and endurance!

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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