BASHY Challenge
Week 6 & 7
Couch to 5K
Weeks 6 and 7 are outlined below, we are almost there. Starting this week we have an extra hour at the end of the day to complete the workouts. Be sure to sign up for the 5K race on Sunday, April 5, 2020, SPRINT FOR SUPER SATURDAYS the link is below. Lastly, It's almost time for the SPRING FLING!!! If you haven't already save the date March 26, 2020 6:00pm-8:00pm Braintree High School.
WEEK 6
Workout 1
Start with a brisk 5 minute warm up walk
- 5 minutes of jogging
- 3 minutes of walking
- 8 minutes of jogging
- 3 minutes of walking
- 5 minutes of jogging
Workout 2
Start with a brisk 5 minute warm up walk
- 10 minutes of jogging
- 3 minutes of walking
- 10 minutes of jogging
Start with a brisk 5 minute warm up walk
- 25 minutes of jogging with no walking
WEEK 7
Workout 1
Start with a brisk 5 minute warm up walk
- 25 minutes jogging no walking
Workout 2
Start with a brisk 5 minute warm up walk
- 25 minutes jogging no walking
Workout 3
Start with a brisk 5 minute warm up walk
- 25 minutes jogging no walking
Week 6: Build Mileage https://www.verywellfit.com/beginners-5k-walk-training-schedule-3435038
- Time: Walk 30 minutes a day four days a week, paying attention to form and speed techniques.
- Long Walk: walk 60 minutes at an easy pace.
- Once you have accomplished this time, you know you will be able to complete the 5K. Our continued training will help you to achieve it in comfort.
Week 7: Add Intervals
- At this point, you could complete your 5K walk. But if you have the time to build your aerobic fitness and speed, add interval and threshold workouts to your shorter within-week walks while keeping your long walk at an easier pace. Be sure to have a rest day or two between these more-intense workouts.
- High-intensity interval walk: In this workout, after a warmup you walk as fast as you can for 30 seconds, slow for 2 minutes, and repeat 8 to 12 times. This builds speed and technique. Do this workout once per week.
- Anaerobic threshold workout: This workout builds aerobic fitness and you should do it for one workout each week. After a warmup, walk or run at 80 percent to 92 percent of your maximum heart rate for 30 minutes.
- Long walk: Walk 60 minutes at an easy pace. Once you have accomplished this time, you know you will be able to complete the 5K. Our continued training will help you to achieve it in comfort.
Spring Fling March 26, 2020 6pm-8pm Braintree High School
Sprint for Super Saturdays Road Race
https://runsignup.com/Race/MA/Braintree/SprintforSuperSaturdays
Jean Afzali DIrector of School Nursing Services
jean.afzali@braintreeschools.org
Melonie Bennett Director of Health and Wellness
melonie.bennett@braintreeschools.org
Sarah Coughlin Director of School Nutrition Services