• The plan begins with very short periods of jogging interpolated with periods of cross training such as swimming, stretching, aerobics, walking and gym/core work. The benefits of this is to ensure that you are extending the time you spend exercising without putting 100% strain on your body with running. As we move through the plan, the percentage we spend running vs cross training begins to changeover.
  • When stretching, focus on active stretches where you are moving all the time over static stretches where you say stretch for 30 seconds at a time. Active or dynamic stretching best prepares you for the exercise ahead. Static stretching plays a role in recovery session such as in the evening after a session.


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