Workout Notes

• RUN-WALK workout: Easy run/jog.  You can also take walk breaks if you want. Precede each run workout with dynamic warmup routine for 5 minutes, and followup each run workout with stretching routine for 10 minutes.
• ST: Strength Training. 45-60 minutes of a combination of body weight, core and band exercises. You can also do this workout in the gym. Here are some links:
  Strength Training Exercises
  Core Exercises
  Strength Training Circuit
• OTHER: Do any other exercise that you enjoy doing. Eg: Cycling, swimming, yoga, gym, etc.
• REST: Complete rest on this day.

Frequently Asked Questions (FAQs)

Q. Can I change/switch my workout days?

A. Yes, if you must. But keep at one day gap between the run workouts. For example, some combinations are Tue-Thu-Sat, Tue-Thu-Sun, Wed-Fri-Sun, etc

Q. Can I take breaks during the workout?

A. Yes, as a beginner, its natural that you will have to take breaks. However, don’t take a stationary break, but take a walk break instead. Try to keep your walk breaks upto maximum of 60 seconds. As plan progresses, try to eliminate or reduce the length and frequency of the walk breaks.

Q. Should I run or jog?

A. Run/jog its all the same, one persons run is another’s jog :). The important guideline is that you do this at an easy conversational pace. Effort level and feel should be on the easier side. Breathing should not be heavy. If breathing gets heavy, slow down more.

Q. If I am feeling fresh/good, can I do more than in the plan?

A. Absolutely avoid this. Getting over-enthusiastic is inviting injury or burnout. Stick to the plan as closely as possible.

Q. If I miss a run workout, what should I do?

A. No problem. You can do it the next day. Two consecutive days of run workout is fine, but absolutely avoid 3 consecutive days.

If you have any questions, feel free to mail coach Atul Godbole to info@motiv8coaching.com