5th April Running update

5th April Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office. (twice - first in morning and then in the afternoon)



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Running with 0 incline

• Warmup walk for 5 min at speed of 6 kmph with varying 0 incline
• Run for total of 35 min at varying speed from 8.0 kmph to 8.5 kmph on 0 incline 
• Speed of 8.0 kmph from 0 to 20 min
• 1 min break after 18th min
• Speed of 8.2 kmph from 21 to 25 min
•  Speed of 8.4 kmph from 26 to 30 min
•  Speed of 8.5 kmph from 31 to 35 min
• Cool down for 3 min

Note: Refer couch to 5k trial post before reading this post. 

4th April - Running

4th April Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office. (twice - first in morning and then in the afternoon)



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Running with 0 incline

• Warmup walk for 5 min at speed of 6 kmph with varying 0 incline
• Run for total of 30 min at speed of 8.0 kmph (running) on 0 incline 
• 1 min break after 14th min
• Cool down for 3 min

Note: Refer couch to 5k trial post before reading this post. 

29th March Update

29th March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Did the Hill workout(level 17)

• Warmup walk for 5 min at speed of 6 kmph with varying incline from 8 to 13
• Walk for total of 30 min at speed of 7.4 kmph (walking) and 9.0 kmph (running) on a varying incline of 8 to 13
• Cool down for 5 min

Note: Refer couch to 5k trial post before reading this post. 

23rd March

23rd March Update

Climbed up 208 steps (to 8th floor) in the morning when I reached office.



Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises 
•  Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 

Very little time and hence a quick run

• Warmup walk for 1 min at speed of 6 kmph with varying incline from 8 to 13
• Walk for total of 23 min at speed of 8.0 kmph (running)
• Cool down for 1 min

Note: Refer couch to 5k trial post before reading this post.