Week 3 (August 6-12)

At least 3 days this week:
Warm-up walk: 5 minutes
Stretch
Run: 2 minute
Walk: 13 minutes
Run: 1 minute
Walk 14 minutes
Cool down walk: 5 minutes
Stretch

Remember to drink PLENTY of water! According to Dr. Michael Cordas, Director - Sports Medicine, The Arlington Group you should use the following guidelines to stay hydrated, especially when exercising in hot weather:

1. Drink 16 to 20 oz. of water about 20 to 30 minutes before exercising.
2. Drink 4 to 6 oz. of water every 10 to 15 minutes during exercise.
3. During intense exercise or training, weigh yourself before and after to be sure there is not more than a 1% weight loss. Preferably there should not be any weight loss. If so, you need to drink more.

Not sure how much water you're drinking during your workout? 1 oz. is roughly equivalent to one swallow (well, maybe a little less, depending on the size of the mouth, but let's not go there...!).

Happy Training!