Workout #3

Ok sorry I didn't post anything yesterday. I couldn't get online, but I heard everyone loud and clear. I am trying to make up for it now.

Each day's workout will include beginner, intermediate, and hard. And no I don't know how to spell and sometimes I am too lazy to use spell check.

Ok let's get down to business!

Warm-up:

5 mins on treadmill (tm) at light pace

30 secs jumprope

4 mins 30 secs stretching

or

5 mins tm at light-medium pace

1 min jumprope

4 mins stretching

or

5 mins tm at medium pace

90 sec jumprope

4 mins stretching

Workout:

Run

0.5 miles easy pace

0.5 miles medium pace

0.5 miles hard pace

or

0.5 miles easy pace

0.5 miles medium pace

0.5 miles hard pace

1.5 miles and beat your total time for the 1.5 miles just ran

or

1 mile easy pace

1 mile medium pace

1 mile hard pace

3 miles and beat your total time for the 3 miles just ran

Cool down:

Walk 5 mins

Stretch 5 mins

Pick the workout that fits your fitness level. Push it, but know your body. Gauge the workout for you. If you feel any pain or pull, stop immediately, and seek medical attention. Record your workout in the comments.