This Challenge ended 10 years ago

About this Challenge:

Walk 1 min. Run 1 min. Repeat 30 min.
If you hate running, you'll love it after this excercise.
(At least 3-4 times a week)

Final Challenge Progress Results

RoEilene Total Progress: 6.33%  (Down 8.4 lb)
lilsmurf74 Total Progress: 6.06%  (Down 10.0 lb)
RobynM Total Progress: 4.87%  (Down 9.3 lb)
Stephka Total Progress: 4.48%  (Down 7.0 lb)
archiluvsyou Total Progress: 3.42%  (Down 5.0 lb)
spcyckn Total Progress: 2.99%  (Down 4.8 lb)
bizzybunny Total Progress: 2.85%  (Down 5.4 lb)
tneeland Total Progress: 2.47%  (Down 4.8 lb)
JBird1632 Total Progress: 2.44%  (Down 6.0 lb)
Mnurse99 Total Progress: 2.43%  (Down 6.0 lb)
kgabs2 Total Progress: 2.38%  (Down 3.0 lb)
Jenmom3 Total Progress: 2.22%  (Down 3.0 lb)
sprouts pet Total Progress: 2.16%  (Down 4.0 lb)
Rachel112 Total Progress: 2.12%  (Down 4.0 lb)
motherdog Total Progress: 2.00%  (Down 3.0 lb)
Bandit 1200 Total Progress: 2.00%  (Down 5.0 lb)
Hazeleyes Total Progress: 1.82%  (Down 3.0 lb)
Maxjia Total Progress: 1.56%  (Down 2.2 lb)
ZeroGravitas Total Progress: 1.52%  (Down 3.5 lb)
slove85 Total Progress: 1.49%  (Down 3.0 lb)
meganc11 Total Progress: 1.43%  (Down 2.0 lb)
Whitney04 Total Progress: 1.41%  (Down 2.8 lb)
devaldez Total Progress: 1.21%  (Down 2.0 lb)
trihard Total Progress: 1.20%  (Down 2.6 lb)
jojob2001 Total Progress: 1.17%  (Down 3.0 lb)
iwanttheocean Total Progress: 0.44%  (Down 0.6 lb)
5GK Total Progress: 0.34%  (Down 0.4 lb)
Sue2025 Total Progress: 0.31%  (Down 0.4 lb)
dwyn69 Total Progress: 0.27%  (Down 0.5 lb)
BCAMPOS86 Total Progress: 0.24%  (Down 0.4 lb)
ang8878 Total Progress: 0.00%  (Steady 0 lb)
Mama Italiana Total Progress: 0.16%  (Up 0.2 lb)
Leikim01 Total Progress: 0.91%  (Up 1.5 lb)
Mainty Total Progress: 1.01%  (Up 2.0 lb)
amz2005 Total Progress: 5.80%  (Up 16.0 lb)

Completed Mini-Challenges

Week 1

General Idea

Run for one minute straight, then walk slow for one minute to recover. Repeat [..] “You push your body harder in intervals since you’re not trying to hold back for later. By going all out, you can do less running overall and work harder than you did before.” It’s very important to listen to your body. You need to know the difference between “pushing it” and “overdoing it.” I always wear my heart rate monitor to make sure that I’m not going overboard on the sprints. If my heart rate gets too high, I bring down the intensity of the pace."[..] -- This exercise was taken and modified for a 4 week interval from "Canadian Running" magazine. Article "LOSING IT: Interval training for weight loss" By Michelle Kempton (June 25, 2010)
81% Successful

Latest Results Feedback

Successful: 23 Aug 10 by spcyckn
"I did it! I cheated a bit after running the 10th interval time, by adding ..."
Successful: 19 Aug 10 by slove85
"MY sister in law is doing this with me and makes it so much easier to do ..."

Week 1

Week 1

Guidelines: Walk 1 min at 3mph. Run 1 min @ 5mph. Repeat for 30 min. You'll be sweating hard by the end. (Optional: If you're having trouble running 5mph, start with 4mph and work your way up till the end of the week.)
75% Successful

Latest Results Feedback

Successful: 23 Aug 10 by Hazeleyes
"I was only running at 4mph and it was a challenge, I did that 3 times this ..."
Successful: 23 Aug 10 by lilsmurf74
"Walked/ran 3 times this week - Monday, Wednesday and Friday."
Failed: 18 Aug 10 by Mainty
"but still working hard"

Weeks 1 to 4

Lots of water

Don't forget to drink lots of water. Either before, during or after. Not too cold. You don't want to harm your throat. You can also replace water with 1 cup of skim milk or 1% milk, only at the end of exercise.
86% Successful

Latest Results Feedback

Failed: 11 Sep 10 by tneeland
"not enough been busy haven't eaten well either (moving)"
Failed: 07 Sep 10 by Bandit 1200
"Have not worked out enough....."

Week 2

Week2: Longer

Increase time to 45min at the same speed as week 1. Your running speed should definitely be at least 5mph. Keep walking at 3mph.
46% Successful

Latest Results Feedback

Successful: 29 Aug 10 by lilsmurf74
"oh yes! I ran 1.5 miles."
Failed: 28 Aug 10 by Hazeleyes
"Ran at 4mph for 20 mins a couple times this week."
Failed: 25 Aug 10 by JBird1632
"With two small children, triple digit weather, and trying to get my fl ..."

Week 3

Week 3: Faster

Total time: 45 min. Increase running rate to 6mph. Keep walking at 2mph or 3mph.
50% Successful

Latest Results Feedback

Successful: 06 Sep 10 by lilsmurf74
"increased distance to 1.5 miles, going for 2 this week."

Week 4

Week 4: Longer almost there!

If you followed everything through so far, by this time you should be used to this exercise. So let's raise the bar a bit more. Total time: 1hr. Walk 2-3mph. Run 6mph. If you are feeling really great, you can always increase the speeds, but try not to decrease them.
25% Successful

Latest Results Feedback

Failed: 07 Sep 10 by Bandit 1200
"Have not started......"
Failed: 07 Sep 10 by Mama Italiana
"Worked too many late hours, unable to have energy"

Latest Challenge Posts

How did everyone do?
So how did everyone do? Are you guys continuing it? Did you hate it? What would you modify? Take away, add. Let me know. Would love some feedback.
by Maxjia on 14 Sep 10 06:47 AM
Challenge Progress
I usually do 4 - 6 laps, with half of them running. I did 5 laps tonight, 1 walk, 2 run, 2 walk. Felt great and I didn't even feel winded after the runs.
by lilsmurf74 on 30 Aug 10 11:24 PM
Week 2
Did nearly 3 miles yesterday in 37 minutes...going out again tomorrow don't want to miss any days if I can. The morning is best cooler! Hope all are sticking to it.
by Mama Italiana on 23 Aug 10 09:13 PM
I downloaded an app to my phone that does interval timing, so it will beep every minute for 30 minutes. It's loud enough I can hear it over my ipod. That worked best for me because I didn't want ...
by Nicola638 on 23 Aug 10 07:53 AM
Ready for week 2?
How's everyone doing? Glad to see people are still sticking with it. Keep up the great work everyone.
by Maxjia on 23 Aug 10 06:21 AM

 Challenge Ended

This challenge ended on Tuesday 14 September 2010.

The posting of Topics and Photos, and Participation in this challenge is available to Challenge Participants Only.

Challenge Info

status: Completed
ended: 13 Sep 10
duration: 4 Weeks
reporting: Once a Week
participants: 73
privacy: Public
administrators: Maxjia
created: 09 August 2010

All Mini-challenges:

1. General Idea ( week 1 )
2. Week 1 ( week 1 )
3. Lots of water ( weeks 1 to 4 )
4. Week2: Longer ( week 2 )
5. Week 3: Faster ( week 3 )
6. Week 4: Longer almost there! ( week 4 )

Rolling Challenge Performance:

The week to week running total weight lost

Week 4:

All Participants 0.71%  (Down 95.4 lb)

Week 3:

All Participants 0.64%  (Down 86.1 lb)

Week 2:

All Participants 0.46%  (Down 61.6 lb)

Week 1:

All Participants 0.34%  (Down 45.9 lb)

Latest Photos

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