WEEK 1 - Get it here by “Right-clicking and Save”: Week 1 Podcast

• Intro: This is week one, and it’s designed to get you gradually started on a running routine and slowly build your running abilities without burning you out from starting too fast. This program is designed to be run 3 times your first week with a resting day between each run. The tip for this week is to buy the appropriate gear that you need. Ladies please wear a good supportive bra, and everyone needs a good pair of running shoes to help prevent injury.

• The Routine: You’ll have a brisk 5 minute warm-up walk followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and you’ll finish up with a 5 minute cool down.

• The Playlist: Viva La Vida – Coldplay, In The Ayer – Flo-Rida, Stronger – Kanye West, Flam 5 Instrumental, SOS – Rihanna, Single Ladies – Beyonce, Poison – BBD.