Running 3 -Week 2

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Health and Fitness

Good morning folks! Today is the first day of week two of the Run Your Butt Off program. I hope everyone walked for 30 minutes at least 3 days this week, hopefully 4.

Week two looks like this:

  • Walk for 4 minutes, run for 1 minute
  • Repeat this sequence four more times
  • End with 4 minutes of walking.

This will be a 29 minute workout and remember to do it at least 3-4 times (days) between now and next Friday. That’s it for this week. I hope you are well and I hope you are feeling good with the thirty minute walks. If you are still breathing hard walking, you may want to repeat week one again just to make sure you really build your cardio base before moving on. If this is easy for you, be patient, it’s worth the base of fitness you are building while you hold back a bit.

I also wanted to recommend a great app for keeping time during your run. Before, I ran holding my phone while watching the timer. That was the only way I could keep track of my run/walk times. Then I found the Interval timer. I set the timer for 4 minutes and 1 minute, then it repeats the sequence. All the while I can still listen to music. It’s awesome.

Here’s what it looks like:

Here's a little screenshot of the app if you're interested.

I’m sure if you don’t care for this app you can find one you like. There are so many options out there. Either way, get yourselves out there and run your butts off!

PS I know of 5 of us that are working this program. You can join in anytime, just grab your own copy of the book and make it so! Remember our Instagram hashtag is #rybuttsoff! Kim and Joan, I love seeing your pics on the page! Thanks for your effort! Keep it up girls!!

I’d love to hear from you if you are running along with us or if you found a great interval app that you love!


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Just a girl, on a journey. Thankful for love, thankful for friends and family, and thankful for forgiveness. Full of passion, conviction and hope.

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