This week you are going to do three runs. Be sure to do your five minute warm-up walk and a five minute cooldown walk. You can pick any day of the week to run but please don't run two days in a row. 

This Week's Workout (Do Three Times)

• Five minute warm-up walk. Walk slow enough to carry on a conversation but fast enough so that you can't talk about anything too involved. In other words, you should be able to recite your grocery list but not explain the theory of relativity. 
• Alternate 60 seconds of jogging and 90 seconds of walking eight times for a total of 20 minutes. If at any point you feel like you can't run another inch, take an extra walk break. 
• Five minute cooldown walk. Walk as slow as you like. At the end of this walk, your heart rate should be back to near normal. 
• Five minute stretch.

Reading Assignment and Reflection

Congratulations on completing your first week! Runners come in all shapes, sizes, and speeds. Here's an example of someone who considers himself a "penguin." 

Tell the group how your runs went this week. If you feel extra motivated, tell us about what type of animal you think you are when running.