How to Safely Increase Running Distances, Build Endurance & Reduce Risk of Injury.

Edited by JimineyBob: https://www.youtube.com/channel/UCJb1Fqsqe3wAYjLOzzFAjjw

This program will increase distance, endurance and reduce risk of injury. It will also make running less daunting and more enjoyable.

Week 1 3 miles ( Schedule is your own)
-Based on that schedule 1 mile each day
Week 2 3.3 miles
(1.1 mile per run day)
Week 3 3.63 miles
(1.21 mile per run day)
Week 4 4 miles
(1.33 mile per run day)
Week 5 4.4 miles
(1.46 mile per run day)
Week 6 4.85 miles
(1.61 mile per run day)
Week 7 5.33 miles
(1.78 mile per run day)
Week 8 5.86 miles
(1.95 mile per run day)
Week 9 6.44 miles
(2.14 mile per run day)
Week 10 7.08 miles
(2.36 mile per run day)
Week 11 7.79 miles
(2.6 mile per run day)
Week 12 8.6 miles
(2.85 mile per run day)

You can continue increasing 10% weekly until reaching your desired distance, 5k, 10k or further beyond.

*Side note on ONLY ONE of the cardio days you can sub a traditional run for the equivalent distance using an cardio machine variety. Elliptical, step climber, row machine and so on.*

**To add variety sometimes you can even to multi machines on days.**
- For example, if you have a 3 mile day. You can do 1.5 on tread and 1.5 on elliptical. Any combo so long as the first half is completed on the treadmill.
#run #hybridwellness #cardio

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Tabata Timer and HIIT Timer
https://apps.apple.com/us/app/tabata-timer-and-hiit-timer/id664563975

https://hybridwellness.net
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Видео How to Safely Increase Running Distances, Build Endurance & Reduce Risk of Injury. канала Alex Tima