Hello everyone! We sure have been lucky with the weather for our runs and let’s hope it stays that way! I was very impressed with your progress last week. We ran two miles on Tuesday and everyone did so well. Each week the length of our running intervals will increase, you are all on your way to doing great on your first 5k so let’s continue to come to class and work hard!

Week Four








Do some form of light cardio for 20 minutes

CLASS at 5:30pm

Walk, Elliptical, Bike, etc. for 30 minutes

Run & Walk
Run 16 min
Walk 1 min
Run 13 mins


Run & Walk
Run 17 min
Walk 1 min
Run 12 mins



Run & Walk
Run 18 min
Walk 1 min
Run 11 mins

Trainer Tip:  Here is a reminder about injury. I have had multiple individuals ask me about shin splints. If you are experiencing pain along the shin after or during running, you should ice your shins and take an anti-inflammatory. I recommend buying some paper Dixie cups, filling them half full of water, and then rubbing them along the shin for about ten minutes. This will reduce the swelling and pain!

Weekly Quote: “Always do your best. What you plant now, you will harvest later.”