Go and run to a healthier version of yourself!
Do you have a plan when you work out? If you don’t, then you should! Following an exercise regimen is a great way to help you achieve your goals, stay motivated, and push yourself – even on the days when you don’t necessarily want to exercise. This quick one-mile walk / run challenge is a super easy program and a great option for improving cardiovascular health and increasing fat loss!
Be inspired by this cardio challenge!
The hardest part of my job as a personal trainer was getting my clients to do their cardio! During their sessions, we focus on more technical things like strength training or stretching techniques. I would ask them to get a certain amount of cardio each week outside of our workouts. However, I soon found that even some of my most dedicated clients were struggling to complete this part of their training plan.
So instead of just asking them to do 20 to 30 minutes of cardio three to five times a week, it would be more effective to be more direct. I wrote down a cardio exercise plan so they knew exactly what to do and when to do it. I was pleasantly surprised not only by how many of them actually went through, but also by the passion that came out. They had fun … doing cardio! Who would have thought that?
This 1 mile walk / run interval challenge is very similar to some of the cardio training plans I’ve devised for my personal training clients. I highly recommend it. You may also find that you enjoy cardio!
Bonus Challenge: Turn this 1 Mile Interval Challenge into a competition with your friends and family. Track who has completed the most training sessions in 30 days, who has completed the fastest mile or who has been improved the most!
30-day one mile walk / run interval challenge
For this challenge, you will need a timer to keep track of your intervals. The time on your phone should work fine. You’ll also need one of the following: a pedometer, a health tracker that keeps a record of the distance, or a known route that is miles and miles to take outside. A treadmill also works for this program.
When you start your first walking interval, start your timer. Go the specified time before entering your first run interval. Alternate between walking and running until you have covered a mile! As simple as that.
Remember that everyone runs and runs at a different speed. So you can tackle this challenge at your own pace. That said, be sure to push yourself. When you hit the running intervals, increase your heart rate and give all you have! Use the walking intervals to lower your heart rate and regain control of your breathing so that you can give your all again in the next running interval!
You will also have a day off every three to four days. We recommend the performance The best yoga routine for general flexibility on these days (and every other day).
The warm up
Warming up the muscles is important before any workout, especially before interval training. This plan will challenge your body, so it is crucial that your muscles are prepared and ready to take the stress out! Do this simple five minute cardio warm up every day before jumping into your intervals!
The One Mile Walk / Run Interval Challenge
Days 1-3::
Run for 5 minutes / run for 30 seconds
Day 4::
Rest
Days 5-7::
Run for 4 minutes / run for 30 seconds
Day 8::
Rest
Days 9-11::
Walk 3 minutes 30 seconds / run 45 seconds
Day 12::
Rest
Days 13-16::
Run 3 minutes / run 45 seconds
Day 17::
Rest
Days 18-21::
Walk 2 minutes and 30 seconds / run 1 minute
Day 22::
Rest
Days 23-26::
Run 2 minutes / run 1 minute
Day 27::
Rest
Days 28-30::
Run 1 minute / run 1 minute
Are you going to try this interval challenge? If so, be sure to let us know what you thought and how you are feeling! If you enjoyed our Walk / Run Interval Challenge, you might also like:
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