Run at 75%-90% of your maximum for ten minutes or one mile (whichever comes first) then alternate it with jogging at 70% of your maximum to recover for five minutes or half a mile (whichever comes first). Keep alternating the running and jogging for however long you plan on working out. (A good thirty minutes or more is recommended.) This stress-recovery workout will help you build a higher tolerance for running, run further than you would’ve within the same amount of time and get your metabolism to keep going and burning more calories because it won’t plateau. You will not only burn calories you will also be working your body at a higher metabolic rate hours long after you have finished your workout.

Run at a slow pace for more than forty-five minutes. (90 - 120 minutes owuld be a reasonable amount of time). Running at a slow pace will put your metabolism on FAT BURNER and workout mode. Running at a slow pace for forty-five minutes or more will also maximize total fat burning.

After you wake up and before you eat anything go out for a quick 45 minute to one hour run; run at a steady pace. Your body will switch to using fat for energy because the carbohydrate storage for energy was used while you were sleeping. Exercising first thing in the morning may at first make you feel like eating some double chocolatey ice cream for breakfast but after doing this workout for a week or two you will find it is not so hard to do that morning run; taking a morning run will also give you a feeling of being energized to face up to the day and whatever it may throw your way. (You also will burn more calories than you would if you did not exercise in the morning because your body will feel like it needs more energy.) When all else fails after that first week or so of the morning runs and you still feel you can’t do it, call up a friend and get them to run with you. It will motivate you to work harder because:

a) you want to impress your friend.

b) you need to keep up with your friend.

c) you want to motivate your friend to work harder. or

d) you want to beat your friend (not literally) and show your friend how much better you are at running than (s)he is. (COMPETITION can make us do virtually anything you must admit.)

Wind Sprints (fondly nick-named: Suicides)

Now don’t let the nick name fool you, this is a very good running workout that not only burns calories it also improves your agility skills too. Run back and forth between two markers. Run in a straight line as fast as you can. When you reach the marker opposite from where you started bend down to touch the marker and run back to the other end toi touch the other marker. Repeat this action for at least five rounds of running back and forth. Baseball players, and many other athletes use wind-sprints to warm-up before a competition and just to improve on their agility and explosive strength.

1. Start off with walking around the track for one lap
1. Jog one lap around the track (60%-70% of your max)
1. Do some light skipping for three minutes.
1. March on the spot for thirty seconds.
1. Lightly stretch your chest, triceps, quadriceps, hamstrings and calves. (This should take about a minute or so, hold each stretch for eight seconds.)

1. Lunges (twelve reps per leg)
1. Jumping Jacks (twelve repetitions)
1. Hamstring curls (twelve reps per leg)
1. Calf raises (twelve reps per leg)
1. Run one lap around the track (85% of your max)
1. Push-ups (fifteen on feet, ten on knees)
1. Back Stabilizer exercise (twelve reps for each side)
1. Fly-ups (twelve reps)
1. Ab crunches with a twist (twelve reps for each side)
1. Run one lap around the track.
1. Do tricep dips with one leg up (twelve reps per leg)
1. Bicep curls (twelve reps each arm)
1. Squats with weights (twelve reps)
1. Jump rope for thirty seconds.

1. Walk one lap around the track.

Take a pulse check (should be around 80% of max)

2. Stretch, starting from the bottom to the top.

Stretch…... (hold each stretch for a good ten to fifteen seconds; if muscle still feels sore repeat the stretch and hold it for another ten to fifteen seconds)

• calves
• hamstrings
• hip flexors
• quadriceps
• chest
• triceps
• cat stretch
• full arm stretch
• neck rolls, neck stretch

Shake out any kinks and drink a glass of liquid to replenish the fluid loss during the exercise