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More working outmeans you needmore water.Start drinking morewater this week.6 - 8 glasses everyday.You will have to peeA LOT until yourbody gets used toGet some rest thisweekend. You willsoon need it!
2930 - Total 20 min31
GET READY!!!!5 minutes warmup.Alternate 60seconds running and
January 2012
Spend the beginning of January getting your body used to moving . Go for a walk with your neighbor, your dog, or even your neighbor's dog!! Whatever it takes.
Notes:
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1- Total 20 min23- Total 20 min4
WEEK ONE5 minutes warmup.Alternate 60seconds running and5 minutes warmup.Alternate 60seconds running and
56- Total 20 min78 - Total 20 min910 - Total 20 min11
WEEK TWO5 min warmup.Alternate 90 secrunning and 2 minwalkin.5 min warmup.Alternate 90 secrunning and 2 minwalkin.5 min warmup.Alternate 90 secrunning and 2 minwalkin.
1213 - Total 23 min1415 - Total 23 min1617 - Total 23 min18
WEEK THREE5 min warmup. Twosets of: run 90 sec,walk 90 sec, run 3in walk 3 in.5 min warmup. Twosets of: run 90 sec,walk 90 sec, run 3in walk 3 in.5 min warmup. Twosets of: run 90 sec,walk 90 sec, run 3in walk 3 in.
1920 - Total 29 min2122 - Total 29 min2324 - Total 29 min25
WEEK FOUR5 min warmup. Twosets of: Run 3 min,walk 90 sec, run 5in walk 2.5 in.5 min warmup. Twosets of: Run 3 min,walk 90 sec, run 5in walk 2.5 in.5 min warmup. Twosets of: Run 3 min,walk 90 sec, run 5in walk 2.5 in.
2627 - Total 29 min2829 - Total 31 min
WEEK FIVE5 min warmup. 3sets of: run 5 min,walk 3 min.5 min warmup. 2sets of: run 8 min,walk 5 min.
February 2012
W
armup is very important. It gets your body ready to do the work that you will ask of it.
W
armup during this program should be a brisk walk.NOT a stroll. Running should be done at whatever pace you can do. The effort required to change from walking to running is enough, do nofeel as though you have to be running as fast as possible. The walking between runs should be brisk as well. Not a struggle, but you want tokeep your heart rate up.
Notes:
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
12 - Total 30 min3
WEEK FIVE5 min warmup. Run20 min with NOwalking. Walk 5
5 - Total 32 min67 - Total 31 min89 - Total 32 min10
WEEK SIX5 min warmup. Run5 min, walk 3 min,run 8 min, walk 3in run 5 in walk5 min warmup. Run10 min, walk 3 min,run 10 min, walk 3n.5 min warmup. Run22 min with NOwalking. Walk 5in.
1112 - Total 35 min1314 - Total 35 min1516 - Total 35 min17
WEEK SEVEN5 min warmup. Run25 min with NOwalking. Walk 5in.5 min warmup. Run25 min with NOwalking. Walk 5in.5 min warmup. Run25 min with NOwalking. Walk 5in.
1819 - Total 38 min2021 - Total 39 min2223 - Total 40 min24
WEEK EIGHT 5 min warmup. Run28 min with NOwalking. Walk 5in.5 min warmup. Run29 min with NOwalking. Walk 5in.5 min warmup. Run30 min with NOwalking. Walk 5in.
2526 - Total 40 min2728 - Totalk 40 min2930 - Total 20 min31
WEEK NINE5 min warmup. Run30 min with NOwalking. Walk 5in.5 min warmup. Run30 min with NOwalking. Walk 5in.5 min warmup. Run10 min with NOwalking. Walk 5in.
1
RACE DAY!!!!!!!
March 2012
Time to get tough. This month will require you to work hard, but you will be rewarded. On April 1st, youwill absolutely be able to finish a 5k!! 3.1 miles!! You can do this!!!!!!
Notes:
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