Day 11: Mental Health Day

Mental Health Day YAY! Don’t forget your plank and wall sit though. :60 each and you are done!

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But wait…for most of us, exercise is a way to destress, and since we don’t have a list of strength exercises to do, Wednesdays are a GREAT day for speed work! This weeks speed work options are below. Stop procrastinating and get it done! Then you can relax and enjoy the endorphins…cause let me tell you speed work endorphins are pretty amazing! 🙂

If you’ve already done your speed work or if I can’t talk you into doing it, then go for a nice walk, bike ride or easy run. Just don’t be inactive. Moving improves our attitude and our mood so use it in a healthy, positive way that goes along well with caring for your mental health.

Day 11 exercises:

  • Plank – :60
  • Wall Sit – :60

Speed Work: Fartlek Options – Below are two fartlek options for your speed work this week. They can be done on a track or on the road. These will be much easier to get through without having to constantly check your watch for time or distance, so try to program the workout into your Garmin. This is a simple process you can do online through Garmin Connect.

  1. Long & Short Fartlek Workout – This workout is for those who are training for longer distance races. 15K, Half & Full Marathons. This is not a quick workout so you must plan ahead and make the time to do the full workout, warm and cool down included! The main workout (after warm up) is 39 minutes. With warm up and cool down you are looking at 70-90 minutes.
  2. Simple Fartlek Workout – This is a shorter fartlek workout and is prefect for those of you who are training for a 5K or 10K. This workout is 7 minutes and should be released at least twice so the “speed” portion should take 14-21 minutes. That does not include your warm up and cool down. In total this workout should take you around 45-60 minutes. Do not skip the warm up or cool down. It is part of the workout!

If you’re not sure what your 3K, 5K, or 10K pace is, please reach out to me and let’s figure it out. Remember to start on the slower side and speed up as you go.

To me, the best way to promote good mental health is by living an active lifestyle. When we eat well and exercise, we feel good and we can deal with the other things that we don’t have as much control over. We need time to decompress and destress, but we know that this is something we strive for everyday….not just on Wednesdays.

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