Day 3 Workout

Today’s challenge is to RUN/JOG for 30 minutes.  Use the intervals as a way to push your pace and keep things interesting on your run!  Enjoy! 🙂

  • 5 minute warm-up (slow jog/run)
  • 4 intervals: 4 minutes quick; 1 minute rest
  • 5 minute cool-down

Don’t forget to track your progress along the way.  Writing down your goals and progress helps both motivate you and celebrate your success.  Find a system that works for you and go with it!

Goals Check-in: 

  • BIG GOAL: Increase health and wellness and become an example of purposeful daily fitness for the next generation
  • Daily Goal: 30 minutes (or more) of purposeful fitness activity

METRICS: Record the following quick metrics in order to track your progress!

Activity: ________
Minutes Active: _______
Intensity Level of Activity: (using key below) ___

  • 0=no activity
  • 1=mild activity (stroll, slow walking, etc.)
  • 2=moderate activity (quick walking, hike, bike ride, jog, etc. that challenges you but does not greatly elevate HR)
  • 3=Vigorous Activity (running, challenging hike, speed work, heavy weight lifting, etc. that pushes your limits and elevates HR significantly)

(optional) After exercising, I felt __________.

EXAMPLE: Today I completed a 30 minute interval run of about 3.5 miles at an intensity level of 3.  After exercising, I felt great and ready to tackle the rest of my day!


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