Walk2Run45 Ona – MWIGGINS.COM

“I was determined to get the work done before the rain and night time. I got caught in the rain but I didn’t stop. I didn’t start getting exhausted until after 20 minutes, but the time was almost over so that quickly passed (recovered). Instead I tried to run at a faster pace. My 7 year old son kept wanting to race. Overall, no soreness and I feel pretty good.” ~ Ona Jackson-Purnell (01/19/17)

WEEK 01 OF 04 [01/01/17 to 01/07/17]

01/04/17 – 1.72 miles in 30:00 (Pace 17:27)
01/06/17 – 1.77 miles in 30:00 (Pace 16:58)
01/07/17 – 1.00 mile in 17:02 – The 1 MILE Challenge (Old Treadmill Experience)

WEEK 02 OF 04 [01/08/17 to 01/14/17]

01/11/17 – 1.74 miles in 30:00 (Pace 17:14)
~~01/12/17 – 0.00 miles in 30:00 (Pace 00:00)~~
01/14/17 – 3.10 mile in 46:04 (Pace 14:52) – The 5k PACE Challenge

WEEK 03 OF 04 [01/15/17 to 01/21/17]

01/17/17 – 1.97 miles in 30:00 (Pace 15:13)
01/19/17 – 2.03 miles in 30:00 (Pace 14:47)
01/21/17 – 3.10 mile in 43:42 (Pace 14:06) – The 5k RACE Challenge

WEEK 04 OF 04 [01/22/17 to 01/28/17]

01/24/17 – 0.00 miles in 30:00 (Pace 00:00)
01/26/17 – 0.00 miles in 30:00 (Pace 00:00)
01/28/17 – 4.00 mile in 00:00 (Pace 00:00) – The 4-Mile ENDURANCE Challenge

THE FINAL REVIEW OF THE IMPACT OF THIS 2ND QUARTER 5K IMPROVEMENT PROGRAM WILL BE ADDED AFTER 03/25/17.

“I’m excited about seeing how much of your run and weight loss potential we will unleash during this 2nd quarter of time which goes from 01/01/17 to 04/01/17. Let’s see how low we can get your 5K time with 12 weeks of training!” ~ Mario Wiggins

PROJECTED 5K GOALS (13-Week Quarters)

Q2: 5K in 40:00 (Pace 12:52) or less by 04/01/17 (End of week 26)
Q3: 5K in 35:00 (Pace 11:16) or less by 07/01/17 (End of week 39)
Q4: 5K in 31:00 (Pace 09:59) or less by 09/30/17 (End of week 52)

LEARN MORE ABOUT THE 52-WEEK LIFE, HEALTH & WELLNESS IMPROVEMENT PROGRAM

LOOK AT WHAT WAS UNLEASHED SO FAR – AS OF 01/19/17!

You went from 1.72 miles (01/04/17) to 2.03 miles (01/19/17) for the same 30:00 (mm:ss) time. You already are able to run faster, longer & safer while using less energy. You went 0.31 which is a little less than 1/3 of a mile longer during the same 30 minutes of time.
Your average pace went from 17:27 (01/04/17) to 14:47 (01/19/17) which is a difference of 4:28 (m:ss) per mile completed. This means you complete each mile 2 minutes and 30 seconds faster then you did on 01/04/17.
You walked for 15 minutes and completed an overall average pace that is 14:47 per mile.
You maximized the moments to get the most from TIME by completing this HIIT (High Intensity Interval Training) CNS RW Workout!

TRAIN ON PURPOSE TO UNLEASH MORE!

Run to recover.
Breathe deeply and relax your mind, face, neck and body as you briskly walk to recover.
GOAL: Know you can and will complete a 5k in 40:00 (Pace 12:52) or less by 03/25/17
Work to master your assignments so I can more easily promote you to the next training assignment.

THIS IS ONLY THE BEGINNING!

Simply by training to EXTEND & MAINTAIN the 14:47 pace for the 5K distance with RW or whatever strategy, your 01/19/17 projected 5K finish time would be about 45:56.

23:00 Time Running at 10:30 Pace (5.7 mph)
22:56 Time Walking at 7:15 Pace (3.5 mph)
45:56 Time Overall at 14:47 Pace (4.1 mph)

THERE IS MORE TO COME!

You are on your way to some amazing run experiences where you are being trained to run faster, longer & safer while using less energy via The 52-Week Life, Health & Wellness Improvement Program!

You are down 21 pounds from 253 pounds on 10/02/16 to 232 pounds on 01/14/17 and that is a big deal. It’s difficult for a person to lose 1 pound of fat but you are down 21 pounds. Keep up the great work!

You have the momentum so use it on purpose. When you BELIEVE it is possible, you tend to work harder and smarter to ACHIEVE what you BELIEVE on purpose. I’m sure you believe and know you can achieve more so chose it and do it for you Ona.

LEARN MORE ABOUT THE 52-WEEK LIFE, HEALTH & WELLNESS IMPROVEMENT PROGRAM

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