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Pre-week  Workout /Time

Mon.

Tues.

Weds.

Thur.

Fri.

Sat.

Sun.

misc Move your arms while walking! Fast&Slow misc

Pace Week - 1 Workout/Time

walk 30min Rest/Walk Leisure walk Mon. Tues. Walk 10min Run 1min Walk 2min 4X walk 10min to finish Rest Slow NA Mon. Tues. Walk 10mi Run 2min Walk 1min 4X walk 10min to finish Slow/R Fast/W Mon. Walk 10mi Run 3min Walk 1min 4X walk 10min to finish Slow/R Fast/W Mon. Walk 10mi Run 4min Walk 2min 4X walk 10min to finish

walk 30min Fast pace Weds.

Rest/Walk Thurs

walk 30min Rest/Walk Leisure walk Fri. Sat.

walk 30min Fast pace Sun.

Pace Week - 2 Workout/Time

Walk 10min Run 1min Walk 2min 4X Walk 10min to finish Rest slow NA Weds. Thur. Walk 10min Run 2min Walk 1min 4X walk 10min to finish Rest Slow/R Fast/W NA Weds. Thur. Walk 10mi Run 3min Walk 1min 4X walk 10min to finish Slow/R Fast/W Weds. Walk 10mi Run 4min Walk 2min 4X walk 10min to finish

Walk 30min Fast pace Fri.

Rest NA Sat.

Walk 10min Run 1min Walk 2min Warm/cool 4X Walk down 10min to 10min finish Slow Sun. misc Walk 10min Run 2min Walk 1min Don't 4X walk forget to 10min to stretch! finish Slow/R Fast/W Sun. Misc Walk 10mi Run 3min Walk 1min 4X walk 10min to finish Slow/R Fast/W Sun. Walk 10mi Run 4min Walk 2min 4X walk 10min to finish Eat 45 min to 1 hour before run

Walk 30min Fast/Walk Tues.

Pace Week - 3 Workout/Time

Walk 20min run for 3min cool down for 10min Rest Fast/Walk Slow/Run NA Fri. Sat.

Walk 30min Fast/Walk Tues.

Rest NA Thur.

Walk 20min Run for 4min - cool down for 10min Rest Fast/Walk Fri. NA Sat.

Pace Week - 4 Workout/Time

Misc After drink water at room temp.

Walk 30min

Rest

Walk 20min Run for 5min -cool down for 10min Rest

Pace Week - 5 Workout/Time

Slow/R Fast/W Mon. Walk 10mi Run 4min Walk 1min 5X walk 10min to finish Slow/R Fast/W Mon. Walk 10mi Run 5min Walk 1min 6X walk 10min to finish Slow/R Fast/W

Fast/Walk Tues.

Slow/R Fast/W Weds. Walk 10mi Run 4min Walk 1min 5X walk 10min to finish Slow/R Fast/W Weds. Walk 10mi Run 5min Walk 1min 6X walk 10min to finish Slow/R Fast/W

NA Thur.

Slow/R Fast/W Fri.

NA Sat.

Slow/R Fast/W Sun. Walk 10mi Run 4min Walk 1min 5X walk 10min to finish Slow/R Fast/W Sun. Walk 10mi Run 5min Walk 1min 6X walk 10min to finish Slow/R Fast/W

Misc

Walk 30min Fast/Walk Tues.

Rest NA Thur.

Pace Week - 6  Workout/Time

Walk 20min Run for 5min -cool down for 10min Rest Slow/R Fast/W NA Fri. Sat.

Banana great running food

Misc

Walk 30min Fast/Walk

Rest NA

Pace

Walk 20min Run for 5min -cool down for 10min Rest Slow/R Fast/W NA

Refer to the next 6 weeks