1. Distance Training (Beat Your Own Record)
Pick a 3-5 km route. Walk fast or jog - your call.
Time yourself and try to get faster every week.
Once you feel stuck (no more speed gains), level up:
- Add a weighted vest
- Try controlled breathing or mask training
Goal: Better stamina + stronger lungs 💨
💪 2. Strength & Flex (Get That Power)
Mix in:
- Stair climbing 🏃♂️
- Squats (alternate days)
Start with bodyweight squats (perfect your form first!)
Then slowly add weights as you get stronger.
🧘♀️ 3. Stretch = No Injury Zone
Don't skip this!
- Stretch before = warm-up mode
- Stretch after = recovery mode
Keeps you flexible + injury-free ✅
💧 4. Recovery & Hydration (Don't Burn Out)
Train hard, but recover smarter:
- Take a break after every 2-3 days OR at least 2 rest days/week
And hydrate like it's your job 💦
Your body needs it to perform + recover.
⚡ Pro Tip:
Consistency > Intensity
Show up daily, even if it's a light day
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