VGK “Pause” Workout: Day 11 (Cardio)

It’s Cardio Day! Today we are going to offer a running program for those who don’t usually run, but would like to. It’s basically a couch-5k program.

To start, walk for two minutes. Then run for 1 minute. Alternate running and walking for 30 minutes total. Do this 3 times a week.

Each time you do this, try to add more time to your runs, and less time to your walks. Maybe the change is only 5 or 10 seconds each day.

For Example:

Day 1- Walk 2 mins., Run 1 min.

Day 2- Walk 1 min. 50 secs., Run 1 min. 10 secs.

Day 3- Walk 1 min. 40 secs., Run 1 min. 20 secs.

Continue doing this until you are able to run the full 30 minutes!