You traded the walk for race recently or are you one of those who risk a workout or another on the weekend? Professor Anderson Dias, from Fernando Sales sports advisory, in São Paulo, created this specific worksheet for those who are starting to speed up their pace.
Therefore, training mixes running with walking at the beginning. “Thus, your organism will adapt quickly to the modality and soon you will be able to run for longer at a higher speed, which helps to burn a lot of fat”, he explains. “The last week is a shock, with high and continuous intensity, to give that dryness”, he adds.
But be careful: to get good results, it is essential to keep an eye on what you put on your plate. After all, it’s no use sweating the top and exaggerating in food. And when the pants zipper closes, give your body a rest. “That doesn’t mean you stop exercising and lie on the couch. You should decrease the intensity and run two to three times a week”, says the expert.
Week 1: 200 fewer calories per workout*
On the mat
Monday
2 min at 6 km/h + 2 min at 7 km/h + repeat 2x (6 min at 8 km/h + 2 min at 6 or 7 km/h)
Wednesday
2 min at 6 km/h + 2 min at 7 km/h + repeat 2x (6 min at 8.5 km/h + 2 min at 6 or 7 km/h)
Friday
2 min at 6 or 7 km/h + repeat 3x (5 min at 9 km/h + 1 min at 6 or 7 km/h)
Sunday
2 min at 6 or 7 km/h + repeat 2x (3 min at 8 km/h + 3 min at 8.5 km/h + 3 min at 9 km/h)
In the street
Monday
4 min walk + repeat 2x (6 min jog + 2 min walk)
Wednesday
4 min walk + repeat 2x (6 min fast jog + 2 min walk)
Friday
2 min walk + repeat 3x (5 min run + 1 min walk)
Sunday
2 min walk + repeat 2x (3 min jog + 3 min fast jog + 3 min run)
Week 2: 230 fewer calories per workout*
On the mat
Monday
2 min at 6 or 7 km/h + 10 min at 8 km/h + 8 min at 9 km/h
Wednesday
2 min at 6 or 7 km/h + 6 min at 8 km/h + 6 min at 8.5 km/h + 6 min at 9 km/h
Friday
10 min at 8 km/h + 10 min at 9 km/h
Sunday
3 min at 6 or 7 km/h + 17 min at 8.5 km/h
In the street
Monday
2 min walk + 10 min jog + 8 min run
Wednesday
2 min walk + 6 min jog + 6 min fast jog + 6 min run
Friday
10 min jogging + 10 min jogging
Sunday
3 min walk + 17 min fast jog
Week 3: 250 fewer calories per workout*
On the mat
Monday
Repeat 4x (2 min at 8 km/h + 3 min at 9 km/h)
Wednesday
10 min at 8 km/h + 5 min at 8.5 km/h + 5 min at 9 km/h
Friday
3 min at 6 or 7 km/h + 17 min at 8.5 km/h
Sunday
Repeat 4x (2 min at 8 km/h + 3 min at 9 km/h)
In the street
Monday
Repeat 4x (2 min trot + 3 min run)
Wednesday
10 min jogging + 5 min jogging + 5 min jogging
Friday
3 min walk + 17 min fast jog
Sunday
Repeat 4x (2 min trot + 3 min run)
Week 4: 300 fewer calories per workout*
On the mat
Monday
3 min at 6 or 7 km/h + 17 min at 8 km/h
Tuesday
3 min at 6 or 7 km/h + 17 min at 8.5 km/h
Wednesday
3 min at 6 or 7 km/h + 17 min at 9 km/h
Friday
3 min at 6 or 7 km/h + 17 min at 8 km/h
Saturday
3 min at 6 or 7 km/h + 17 min at 8.5 km/h
Sunday
3 min at 6 or 7 km/h + 17 min at 9 km/h
In the street
Monday
3 min walk + 17 min jog
Tuesday
3 min walk + 17 min fast jog
Wednesday
3 min walk + 17 min run
Friday
3 min walk + 17 min jog
Saturday
3 min walk + 17 min fast jog
Sunday
3 min walk + 17 min run
at the right pace
For those who train on the treadmill, hitting the stride is easier: just adjust the speed on the equipment and that’s it. If you run outdoors, it’s best to regulate your intensity using the perceived exertion table below.
· Moderate/heavy walking: at 6 to 7 km/h, you can walk and talk normally.
· Trot: about 8 km/h, breathing becomes labored and it is difficult to talk.
· Accelerated trot: equivalent to 8.5 km/h. You start to get tired and have a lot of difficulty talking.
· Running: with an average of 9 to 10 km/h, breathing becomes very labored and makes you want to stop.
· Hard running: At approximately 11 to 12 km/h, the exercise becomes very tiring.