Training

Big Dam Journey Week 6

Welcome to Week 6 of the Big Dam Run.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 6

2nd Apr - 8th Apr

Rest

Get your kicks, on week 6!


Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

2.5

Brisk five-minute warmup walk.


Jog 2.5 miles (or 25 mins).

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

2.5

Brisk five-minute warmup walk.


Jog 2.5 miles (or 25 mins

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

2.5

Brisk five-minute warmup walk.


Jog 2.5 miles (or 25 mins).

Rest

If you can, this week eat the breakfast you plan to have & run a couple of times in the kit you will be wearing at the Big Dam Run.

Big Dam Journey Week 5

Welcome to Week 5 of the Big Dam Run.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 5

26th Mar - 1st Apr

Rest

Are you pumped for being over half way??


Let’s go for 30–40 mins of easy training on a bike, cross-trainer or swimming.

Fractions

Brisk five-minute warmup walk.


Jog 1/2 mile (or 5 mins)


Walk 1/4 mile (or 3 mins)


Jog 3/4 mile (or 8 mins)

Rest

On Wednesday they're feelin' fine!


Up for 30–40 mins of easy training on a bike, cross-trainer or swimming?

Fractions

Brisk five-minute warmup walk.


Jog 1 mile (or 10 mins)


Walk 1/4 mile (or 3 mins)


Jog 1 mile (or 10 mins)

Rest

You are braver than you believe, stronger than you seem, smarter than you think, & loved more than you know.

- A.A. Milne


#BigDamJourney

2.25

Brisk five-minute warmup walk.


Jog 2.25 miles (or 25 mins) with no walking.


Clear your mind of can’t.

Rest

Whether you think you can or you think you can’t, you’re right.

- Henry Ford


#BigDamJourney

Big Dam Journey Week 4

Welcome to Week 4 of the Big Dam Run.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 4

19th Mar - 25th Mar

Rest

I don't care if Monday's blue


How does 30–40 mins of easy training on a bike, cross-trainer or swimming sound?


Let’s do this!



Fractions

Tuesday's gray


Brisk five-minute warmup walk.


Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 3 mins)


Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 3 mins)


Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 3 mins)


Jog 1/2 mile (or 5 mins)

Rest

& Wednesday too


Some 30–40 mins of easy training on a bike, cross-trainer or swimming would be great.


Make sure you aren’t pushing yourself too hard, rest when you need to.

Fractions

Thursday I don't care about you


Brisk five-minute warmup walk.


Jog 3/4 mile (or 8 mins)


Walk 1/2 mile (or 5 mins)


Jog 3/4 mile (or 8 mins)

Rest

It's Friday, I'm in love


Give some of that Friday love to yourself & those around you.


This week, 1 in 6 have experienced a common mental health problem & even in a community the size of ours, isolation is not uncommon.


No one should face mental illness alone.


#MageMH



2

Brisk five-minute warmup walk.


Jog two miles (or 20 mins) with no walking.


The voice inside your head that says you can’t do this is a liar.

Rest

HALFWAY POINT!


Theodore Roosevelt once said “Believe you can & you’re halfway there.”


Well now you have proved you can & you're actually halfway there!


How does it feel? I’m proud of you (& me)


#BigDamJourney

Big Dam Journey Week 3

Welcome to Week 3 of your #BigDamJourney

WOW we made it to week 3 and I hope you are feeling good. 

For Tuesday, Thursday and Saturday we want you to jog EASY for 90 seconds, then walk for 90 seconds.

If you have questions please tweet #BigDamJourney to @RebeccaBrocton or @maddie3013 or @brentwpeterson

We will make the training available each Sunday and we also hope to have a video available each week. I appologize for the sound, graphics and cheesy jokes that happened in this weeks video as well as all subsiquent videos. 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 3

12th Mar - 18th Mar

Rest

You’ve done a great job so far! You might start feeling tired, so make sure you focus on getting enough sleep, eating well, drinking well & stretching.


You’ve got this!


Go for 30–40 mins of easy training on a bike, cross-trainer or swimming.

Fractions

Brisk five-minute warmup walk.


Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)


Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 2.5 mins)


Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)


Jog 1/2 mile (or 5 mins)

Rest

Humpty dumpty sat on a wall.


Or maybe Humpty went for 30–40 mins of easy training on a bike, cross-trainer or swimming.

Fractions

Brisk five-minute warmup walk.


Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)


Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 2.5 mins)


Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)


Jog 1/2 mile (or 5 mins)

Rest

Humpty dumpty sat on a wall.


Or maybe Humpty went for 30–40 mins of easy training on a bike, cross-trainer or swimming.

Fractions

Brisk five-minute warmup walk.


Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)


Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 2.5 mins)


Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)


Jog 1/2 mile (or 5 mins)

Rest

Have a break, have a KitKat, you deserve it.


Have a bath or consider treating yourself to a sports massage or getting hold of a ‘foam roller’ for those aching muscles!



Big Dam Journey Week 2

Welcome to Week 2 of your #BigDamJourney

Our first week of training done!

For Tuesday, Thursday and Saturday we want you to jog EASY for 90 seconds, then walk for 90 seconds.

If you have questions please tweet #BigDamJourney to @RebeccaBrocton or @maddie3013 or @brentwpeterson

We will make the training available each Sunday and we also hope to have a video available each week. I appologize for the sound, graphics and cheesy jokes that happened in this weeks video as well as all subsiquent videos. 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 2

5th Feb - 11th Mar

Rest

Just another manic Monday!


Let’s get into the groove with 30–40 mins of easy training on a bike, cross- trainer or swimming.


Let us know how last week went too!


#BigDamJourney

90 / 90 / 3 / 3

Brisk five minute warmup walk.


Jog 180m (or 90 secs) then walk 180m (or 90 secs).


Jog 360m (or 3 mins) then walk 360m (or 3 mins)

X 2

Rest

It’s hump day & it’s all downhill from here!


Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

90 / 90 / 3 / 3

Brisk five minute warmup walk.


Jog 180m (or 90 secs) then walk 180m (or 90 secs).


Jog 360m (or 3 mins) then walk 360m (or 3 mins)

X 2

Rest

Yesterday was Thursday. Today is Friday. We so excited!



How’s it going?


Remember, everything you need is already inside of you.


#BigDamJourney

90 / 90 / 3 / 3

Brisk five minute warmup walk.


Jog 180m (or 90 secs) then walk 180m (or 90 secs).


Jog 360m (or 3 mins) then walk 360m (or 3 mins)

X 2

Rest

That's why I'm easy, I'm easy like Sunday morning!


That, my friend, is week 2 done & dusted!



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