Week 1:
Getting Started
- Health: This week focuses on gradually
introducing your body to regular exercise. The key is to start slow to
prevent injury and build endurance. Expect some soreness as your muscles
adjust to new activity, especially in your legs and lower back.
- Hustle: The routine typically involves a mix of
walking and short intervals of jogging. For example, walk briskly for 5
minutes, then alternate between 60 seconds of jogging and 90 seconds of
walking, repeated for a total of 20-30 minutes. The hustle here is about
creating a new habit and staying committed.
Week 2:
Building Momentum
- Health: Your body begins to adapt to the
increased activity. You'll notice slightly less soreness and more energy
after each workout. Proper stretching before and after runs becomes
important to prevent injuries.
- Hustle: This week, the jogging intervals get
slightly longer (e.g., 90 seconds of jogging followed by 2 minutes of
walking). The challenge is to push through the discomfort as you increase
the time spent running.
Week 3:
Pushing Boundaries
- Health: By now, you should start seeing
improvements in your cardiovascular health, like better breathing and a
more consistent heart rate. Nutrition and hydration become key to
maintaining energy levels.
- Hustle: The jogging intervals increase
significantly, such as 3 minutes of jogging followed by 3 minutes of
walking. You may start to doubt your ability, but this week is all about
pushing past those mental barriers and recognising your growing stamina.
Week 4:
Embracing the Challenge
- Health: With more intense workouts, your body
is becoming stronger, but it’s important to listen to it. Some might
experience minor aches; proper rest and recovery, such as using foam
rollers or ice packs, are crucial.
- Hustle: Running time continues to increase,
with intervals that might look like 5 minutes of jogging followed by 2.5
minutes of walking. The hustle here involves managing your pacing and
endurance as the program becomes more challenging.
Week 5: The
Turning Point
- Health: By now, running feels more natural, and
your overall fitness has improved significantly. You'll notice more
consistent energy throughout the day, better sleep, and improved mood due
to the endorphins from regular exercise.
- Hustle: Week 5 is often seen as a turning point
because it typically ends with a continuous 20-minute run with no walking
breaks. This is a huge milestone and requires mental focus as much as
physical effort. The hustle is in believing in your progress and pushing
through any remaining self-doubt.
