W1/D1- Welcome to YOUR 1st Day Workout!

LET'S DO THIS! I'M STOKED FOR YOUR FIRST DAY! Keep your mind relaxed today; aerobic runs are the core of your training program so get used to understanding and FEELING your aerobic heart rate zone. I like Phil Mafetone's MAF METHOD when determining my aerobic heart rate so check it out if you need some guidance there. Remember, there is something for beginner, intermediate, and advanced so choose what's BEST for you and know that it's totally okay to swing between levels depending on the workout and as you progress in fitness. Aerobic Run +Basic Strength Beginner- Perform the Warm-up exercises and then begin your aerobic run. Your pace for your aerobic run should always stay in your aerobic heart rate (I use MAF to determine it). Your aerobic run will be 40 minutes. When finished, do the strength exercises and be sure to drink your water and refuel when finished. Intermediate- Perform the warm-up exercises and then head out for a 45-50 minute aerobic run. Stay relaxed and focus on good form as you run; on a RPE scale (Rate of Perceived Exertion) you will be at a 5/6 today. After your done, do the strength exercises. Advanced- Perform the warm-up exercises, then run 60 minutes in your aerobic heart rate- resist the urge to push hard in this run, stay relaxed. When finished do the strength exercises.