Get fit with JillianMichaels 8-week 5k walking plan, which will safely help you crush your goals:
The following speeds are based on the average treadmill numbers, but feel free to adjust them to your level of fitness.1 minute speed walk 1:30 minutes walk 2:30 minutes slow walk /cool-down Strength training is essential for any 5K training program because it helps you build the muscles and endurance to cross the finish line. You'll complete the circuit below twice, and you'll need a pair of medium-to-heavy dumbbells, a yoga mat, and a chair to do the workout.
When it comes to strength training, Michaels says you want to aim for form with a minimum rep count of 10 reps during the 30 seconds."So if you can do lunges with 20 pounds in each hand and get at least 10 good reps in during the 30-second interval, that’s better than using less weight and breezing through the interval," she adds. Conversely, if you are struggling or a beginner, you may choose to forgo the weights and just use your bodyweight as resistance.
This circuit is designed to condition your hamstrings and tibialis—the muscle on the front of your shin. By strengthening the tibialis, you are helping to prevent shin splints. And, lower-body strength is critical in overall injury prevention from exercises with repetitive stress, like walking or running.Sit down and place a dumbbell across the top of each foot. Lift your toes off of the ground and bring your foot into flexion.A goddess squat is just like a goddess pose in yoga.
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