• Should take less than 60 minutes to complete, most will be less than 30 minutes.
• Can be done every day.

For these first 5 weeks, I will be outlining out “Benchmark Challenges”. These are activity challenges that we will test every 10 weeks to see your improvement. During these 5 weeks, you will establish your baseline fitness to get a clear picture of where you’re starting from.

Time for Benchmark #3!

Weekly Activity Challenge – Benchmark #3:

400m sprint; 400m walking recovery x5 sets – time each sprint separately so you have 5 scores at the end.

Here in Vancouver, it’s a beautiful sunny day, so what better timing than to get outside for some runs. I highly recommend being outside and on a track for this Activity Challenge. It will provide the most accurate measurement. A typical high school track is exactly 400m around, so run one, walk one x5.

Another way to measure this is using a GPS device or iPhone App like MapMyFitness or RunKeeper. You can also use a treadmill but I’d say that’s last choice.

If you are a beginner, please take this easy. The goal is to run the 400m as fast as possible, but for some this may mean walk breaks or even walking the whole thing. That’s okay, that’s just your starting point and means there’s plenty of room for improvement!

Try this workouts once per day if you can, or at least 3 times throughout the week. If you try it every single day, don’t be surprised if you’re times drop a little. This will be due to sore and tired muscles.

Please post your scores in the comments section for each time you do it. I also recommend a Workout Journal for your own records.

Have Fun!