Week 4: Day 6

"Learn to slow down. Get lost intentionally. Observe how you judge both yourself and those around you." 
― Tim Ferriss

To-Do List & Workouts

-Start the day off with 10 deep breaths

-Start the day off with 10 deep breaths

-Create a daily checklist of tasks

-Create a daily checklist of tasks

-Look in the mirror and thank yourself for something

-Look in the mirror and thank yourself for something

-Complete your daily goal to assist with habit building

-Complete your daily goal to assist with habit building

Long Cardio

60-Minute Run or Run/Walk or Walk

Warmup

  • 10-minute easy-paced run or walk

Push

  • 5-minutes easy-paced run or walk

  • [5-minutes 7/10 effort / 5 minutes 4/10 effort] Repeat x3

  • 5-minutes easy-paced run or walk

Cool Down

  • 10-minute easy-paced run or walk

Workout Notes

running on track photo.jpeg

Goals for this longer run.

This workout increases the amount of efforts at the push pace from 2 to 3, which will be a nice progression from Week 2.

Always take the warm up and cool down paces slower than the middle part of the work or the “push”.