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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

walk30min Rest/Walk Leisurewalk Mon. Tues. Walk10minRun1minWalk2min 4Xwalk 10minto finish Rest Slow NA Mon. Tues. Walk10miRun2minWalk1min 4Xwalk 10minto finish Slow/R Fast/W Mon. Walk10miRun3minWalk1min 4Xwalk 10minto finish Slow/R Fast/W Mon. Walk10miRun4minWalk2min 4Xwalk 10minto finish

walk30min Fastpace Weds.

Rest/Walk Thurs

walk30min Rest/Walk Leisurewalk Fri. Sat.

walk30min Fastpace Sun.

Pace Week-2 Workout/Time

Walk10minRun1minWalk2min 4XWalk 10minto finish Rest slow NA Weds. Thur. Walk10minRun2minWalk1min 4Xwalk 10minto finish Rest Slow/R Fast/W NA Weds. Thur. Walk10miRun3minWalk1min 4Xwalk 10minto finish Slow/R Fast/W Weds. Walk10miRun4minWalk2min 4Xwalk 10minto finish

Walk30min Fastpace Fri.

Rest NA Sat.

Walk10minRun1minWalk2min Warm/cool 4XWalk down 10minto 10min finish Slow Sun. misc Walk10minRun2minWalk1min Don't 4Xwalk forgetto 10minto stretch! finish Slow/R Fast/W Sun. Misc Walk10miRun3minWalk1min 4Xwalk 10minto finish Slow/R Fast/W Sun. Walk10miRun4minWalk2min 4Xwalk 10minto finish Eat45 minto1 hour before run

Walk30min Fast/Walk Tues.

Pace Week-3 Workout/Time

Walk20minrunfor3mincooldownfor 10min Rest Fast/WalkSlow/Run NA Fri. Sat.

Walk30min Fast/Walk Tues.

Rest NA Thur.

Walk20minRunfor4min -cooldown for10min Rest Fast/Walk Fri. NA Sat.

Pace Week-4 Workout/Time

Misc After drink waterat room temp.

Walk30min

Rest

Walk20minRunfor5min -cooldown for10min Rest

Pace Week-5 Workout/Time

Slow/R Fast/W Mon. Walk10miRun4minWalk1min 5Xwalk 10minto finish Slow/R Fast/W Mon. Walk10miRun5minWalk1min 6Xwalk 10minto finish Slow/R Fast/W

Fast/Walk Tues.

Slow/R Fast/W Weds. Walk10miRun4minWalk1min 5Xwalk 10minto finish Slow/R Fast/W Weds. Walk10miRun5minWalk1min 6Xwalk 10minto finish Slow/R Fast/W

NA Thur.

Slow/R Fast/W Fri.

NA Sat.

Slow/R Fast/W Sun. Walk10miRun4minWalk1min 5Xwalk 10minto finish Slow/R Fast/W Sun. Walk10miRun5minWalk1min 6Xwalk 10minto finish Slow/R Fast/W

Misc

Walk30min Fast/Walk Tues.

Rest NA Thur.

Pace Week-6 Workout/Time

Walk20minRunfor5min -cooldown for10min Rest Slow/R Fast/W NA Fri. Sat.

Banana great running food

Misc

Walk30min Fast/Walk

Rest NA

Pace

Walk20minRunfor5min -cooldown for10min Rest Slow/R Fast/W NA

Referto thenext 6weeks