Day 1: The longest run.

In the beginning of the week, he’s normally at his most rested, prepared for his lengthy cardio session. These days, that’s been 40 minutes of operating.

If operating shouldn’t be your factor, Mr. Howell stated, your cardio can contain a stroll, an elliptical coach, a stationary bike or a rowing machine.

Choose a tempo that’s not too taxing, he suggested. It’s best to nonetheless have the ability to chat with a buddy; “you shouldn’t be huffing and puffing,” he stated. If 40 minutes of cardio is simply too daunting, begin with a shorter time interval. Nevertheless it needs to be near the utmost length of time you possibly can maintain that tempo.