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Fitness Guide 26-29

Fitness Guide 26-29

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Published by Jamie Hall

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Published by: Jamie Hall on Jan 05, 2011
Copyright:Attribution Non-commercial

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12/14/2013

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26
|
 Get fit for freeWalking 
|
27
Eight-week walking plan
With a canny combination of technique and speed sessions, thisschedule will enable you to walk your way to improved health within weeks. If you’re time-crunched, simply split the daily sessions in two
    W    E    E    K    T    W    O    W    E    E    K    F    O    U    R
WEEK THREE
Day 2
Find yourbaselinenumberof steps(see p24)
Day 1
Fitness test:choose aroute in yourlocal areaand walk atleast one mile(2km) withoutstopping.Record yourtime and howyou feel
Day 3
Find yourbaselinenumberof steps
Day 4
 Find yourbaselinenumberof steps
Day 5
3 x 10 minsfocusing onfoot position
Day 6
3 x 10 minsfocusing onfoot and hipposition;do breakpoint drillto establishyour OWP
Day 7
2 x 10 minsfocusing ontechnique;15 mins usingtechniqueat OWP
Day 1
15 min walkfocusing ontechnique
Day 7
5 min warm-upfocusing ontechnique;25 mins at OWP;5 min cool-downfocusing ontechnique
Day 1
5 min warm-upfocusing ontechnique;20 mins atOWP; 5 mincool-downfocusing ontechnique
Day 2
24 mins or2 x 12 minsfocusing ontechnique
Day 3
5 min warm-upfocusing ontechnique;20 mins atOWP; 5 mincool-downfocusing ontechnique
Day 4
24 mins or2 x 12 minsfocusing ontechnique
Day 5
5 min warm-upfocusing ontechnique;20 mins atOWP; 5 mincool-downfocusing ontechnique
Day 6
5 min warm-upfocusing ontechnique; 15mins at OWP;4 x (1-2 minincline walks atOWP + downhillrecovery); 15mins at OWP;5 min cool-down focusingon hips
Day 3
15 mins focusingon technique
Day 5
24 mins or2 x 12 minsfocusing ontechnique
Day 2
5 min warm-upfocusing ontechnique;30 mins or2 x 15 minsat OWP; 5 mincool-downfocusing ontechnique
Day 6
5 min warm-upfocusing ontechnique;25 mins at OWP;5 min cool-downfocusing ontechnique
Day 4
5 min warm-upfocusing ontechnique;30 mins or2 x 15 minsat OWP; 5 mincool-downfocusing ontechnique
Day 4
5 min warm-upfocusing ontechnique; 20mins or 2 x 10mins at OWP;5 min cool-downfocusing ontechnique
Day 5
15 mins focusingon technique
Day 3
24 mins or2 x 12 minsfocusing ontechnique
Day 6
5 min warm-upfocusing ontechnique;25 mins at OWP;5 min cool-downfocusing ontechnique
Day 2
5 min warm-upfocusing ontechnique;20 mins or2 x 10 mins atOWP; 5 mincool-downfocusing ontechnique
Day 7
5 min warm-up focusing ontechnique; 25 mins at OWP;5 min cool-down focusingon technique
Day 1
24 mins or 2 x 12 minsfocusing on technique
Day 7
5 min warm-up focusing ontechnique; 15 mins at OWP;4 x (1-2 min incline walks atOWP + downhill recovery);15 mins at OWP; 5 mincool-down focusing on hips
Before you begin
 To measure your progress, firstcomplete a fitness test, then find yourbaseline number of steps. If you decideto split the subsequent sessions in two,remember to complete a warm-up andcool-down whenever you walk at OWP.Keep up the momentum by revisitingthe break point drill every time youwalk at OWP.
WEEK ONE
    I    L    L    U    S    T    R    A    T    I    O    N   :    J    A    M    I    E    C    U    L    L    E    N

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