Questionnaire to unlock Part 4
Quiz-summary
0 of 3 questions completed
Questions:
- 1
- 2
- 3
Information
You must specify a text. |
|
You must specify an email address. |
|
You must fill out this field. |
|
You must fill out this field. |
|
You must fill out this field. |
|
You must fill out this field. |
|
You must fill out this field. |
Please answer the following questions to unlock Part 4
You have already completed the quiz before. Hence you can not start it again.
Quiz is loading...
You must sign in or sign up to start the quiz.
You have to finish following quiz, to start this quiz:
Results
Time has elapsed
Categories
- Not categorized 0%
-
Click here to unlock Part 4!
http://www.runningwithjon.com/?page_id=238*This link has been sent to your e-mail address automatically. Please save it for future reference.
*After you finish the last week of the program before running your 5K, please click the following link and I will reveal to you the secret of this program: “I completed Jon’s Run-Walk Interval Program.”
- 1
- 2
- 3
- Answered
- Review
-
Question 1 of 3
1. Question
How many times, according to Jon’s Interval Run-Walk Training Program, should you run during one week?
Correct
3 times a week. In order to build fitness you need to work out three times a week – with a day or two between workouts, as rest is as important as the workout itself. If you only run only once or twice a week, you body has not reached the level of fitness to proceed to subsequent weeks. This is even more significant in parts 3 and 4 of the programs where the running interval increases one or more minutes each week.
Incorrect
3 times a week. In order to build fitness you need to work out three times a week – with a day or two between workouts, as rest is as important as the workout itself. If you only run only once or twice a week, you body has not reached the level of fitness to proceed to subsequent weeks. This is even more significant in parts 3 and 4 of the programs where the running interval increases one or more minutes each week.
-
Question 2 of 3
2. Question
When do you take a deep cleansing breath?
Correct
Before the run interval – Taking a deep cleansing breath before each running interval serves to calm your body down, reduce your heart rate, and give your body a renewed sense of relaxation before you begin the next run interval. Recent research has shown that alternatively to the one deep cleansing breath of 3 seconds inhalation and 3 seconds exhalation – as indicated in this program, one can increase the deep cleansing breaths to two long breaths of 4 seconds each: Inhalation through the nose and slow exhalation through the mouth – taken two times before the running interval. Therefore these 2 deep, slow breaths should take place starting 15 seconds before the running interval. Again this is more important in the Part 3 and Part 4 of the program where you are running for longer period of time.
Incorrect
Before the run interval – Taking a deep cleansing breath before each running interval serves to calm your body down, reduce your heart rate, and give your body a renewed sense of relaxation before you begin the next run interval. Recent research has shown that alternatively to the one deep cleansing breath of 3 seconds inhalation and 3 seconds exhalation – as indicated in this program, one can increase the deep cleansing breaths to two long breaths of 4 seconds each: Inhalation through the nose and slow exhalation through the mouth – taken two times before the running interval. Therefore these 2 deep, slow breaths should take place starting 15 seconds before the running interval. Again this is more important in the Part 3 and Part 4 of the program where you are running for longer period of time.
-
Question 3 of 3
3. Question
How long is both the warm up and cool down walking time?
Correct
5 minutes – warm ups and cool downs are a crucial element of the program. Your body needs sufficient time at the beginning of a workout to warm up with muscles starting to flex but in a slow fashion so there is not a sudden “shock” to the body. This way your muscles warm up a bit and also mentally as your body prepares itself to start running. Also critical at the end of the workout, it is so important to take a slow 5 minute walk to cool down, again not to shock the system by coming to an abrupt stop since the heart needs to gradually slow as well as your breathing – plus muscles prevented from tightening which may happen if one comes to an abrupt stop.
Yes, I know that these questions are the same for Part 3. Hopefully you got a “100” this time if you didn’t do so earlier. Having these questions appear again is to emphasize the extreme importance of running 3 times a week, especially in Part 4 – so you build the required endurance to run a 5K after the last week of the program. This is also to emphasize the importance of deep breathing that you should do more of in Part 4 during the run as you have less walking/rest intervals.
Incorrect
5 minutes – warm ups and cool downs are a crucial element of the program. Your body needs sufficient time at the beginning of a workout to warm up with muscles starting to flex but in a slow fashion so there is not a sudden “shock” to the body. This way your muscles warm up a bit and also mentally as your body prepares itself to start running. Also critical at the end of the workout, it is so important to take a slow 5 minute walk to cool down, again not to shock the system by coming to an abrupt stop since the heart needs to gradually slow as well as your breathing – plus muscles prevented from tightening which may happen if one comes to an abrupt stop.
Yes, I know that these questions are the same for Part 3. Hopefully you got a “100” this time if you didn’t do so earlier. Having these questions appear again is to emphasize the extreme importance of running 3 times a week, especially in Part 4 – so you build the required endurance to run a 5K after the last week of the program. This is also to emphasize the importance of deep breathing that you should do more of in Part 4 during the run as you have less walking/rest intervals.