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This week’s challenge is an easy one to add to your dog walk or next workout – we are varying our paces using different landmarks and speeds. This is good to do for lots of reasons: it gets your heart rate up to get a better workout, it helps you get faster, and it is great practice for your dog to heel at changing paces!
Simply pick landmarks such as light poles or park benches that are somewhat regular. This can be done with walking or running. If running, start with a jog – an easy pace you could keep up for a long time. Then for the next segment, go at a run pace – a pace that is challenging but not full effort. And finally for the last segment, go at your full sprinting pace. Repeat with the jogging segment right away to recover, and continue in this order. If walking, start at a slow, comfortable pace. Then take it up to a faster walk, really pumping your arms. Finally, end with a speed walk or even a light jog. This is a great way to transition from walking into running, too!
Start with 2 minutes total, repeating all segments as many times as you can in that time, and work your way up to 10! Click the video to see an example:
