Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!
Welcome to the first session of our Back2Basics 6-week program! We're about to kick things off with our one-mile baseline test, so let's get you prepped and ready to rock this workout.
Baseline Details:
- Dynamic Stretches: Use video in FS
- Warm-Up: Start with a 5-minute walk to get those muscles loose.
- Test: You’ll have 20 minutes to complete a one-mile run. Record your time! If you finish early, skip to cool down; if you haven't hit your one mile at 20 minutes, record the distance completed during that time.
- Cool-Down: Finish with a 5-minute walk to let your body relax and recover.
- Static Stretches: Use video in FS
Tips for a Smart Baseline Test:
- Be Honest: This baseline is for you. Be true to your current fitness level so we can measure your progress accurately.
- Treadmill Users: Set your treadmill to a 1% incline. This simulates outdoor conditions and gives a more accurate reading of your performance.
- Outdoor Runners: Choose a route as straight and flat as possible. This will help you get a consistent and accurate time.
- Mental Notes: Pay attention to your route, whether on a treadmill or outdoors. At the end of the program, we'll repeat this test under the same conditions to see your improvement.
Encouragement:
Remember, this is just the starting point. There’s no pressure to perform at your peak right now—save that for the end of the program!
Keep a steady pace and focus on your form. Consistency is key.
You’ve got this! Think of it as a chance to set the stage for all the progress you’re about to make.
Final Thoughts:
We’re thrilled to have you on this journey with us. Be awesome, be sparkly, and most importantly, have fun with it. This is your journey, and we’re here to support you every step of the way.
Let’s get started and make this first workout one to remember. You’re going to crush it!
