Hello everyone, awesome job on Tuesday for our first cold weather run. We have increased the intervals each week and pushed everyone, as a group we have risen to the challenge and found success. Great work! With the decrease in temperature it is essential to warm up prior to your run and stretch out afterwards, also proper attire is a must! Be safe out there if your running at night, wear reflectors and lights!

Week Four

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Do some form of light cardio for 20 minutes CLASS at 5:45pm Snow or shine 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
DAY OFF!!! Run & Walk
Run 18 min
Walk 1 min
Run 11 mins

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. Happy running everyone!