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Week 1 Day 1 - Monday Alternate walking and jogging in one minute intervals for 12 minutes Day 2 - Wednesday Alternate walking and jogging in one minute intervals for 15 minutes Day 3 - Friday Alternate walking and jogging in two minute intervals for 16 minutes Day 4 - Saturday Alternate aerobic exercise -- walking, cycling, swimming, aerobics, tennis Week 2 Day 1 - Monday Alternate walking and jogging, one minute walking and two minutes jogging for 20 minutes Day 2 - Wednesday Same as Monday Day 3 - Friday Alternate walking and jogging, one minute walking and two minutes jogging for 26 minutes Day 4 - Saturday Alternate exercise Week 3 Day 1 - Monday Jog for five minutes, walk for one minute. Repeat four times. Jog three minutes, walk for two minutes to finish. Total: about 29 minutes Day 2 - Wednesday Walk for two minutes, jog for 10 minutes. If you achieve the 10 minute job, then repeat it after another two minute walk. If it was too tough, cut it down to five minutes and repeat twice more with a two minute walk interval. Finish with a two minute jog. Day 3 - Friday Five minute jog, two minute walk, 10 minute jog, two minute walk, five minute jog, two minute walk, three minute jog, two minute walk Day 4 - Saturday Alternate exercise Week 4 Day 1 - Monday 12 minute jog, two minute walk, five minutes running a little faster, two minute walk, 12 minute jog, two minute walk, five minute jog, two minute walk Day 2 - Wednesday 15 minute jog, two minute walk, 15 minute jog, two minute walk, five minute jog, two minute walk Day 3 - Friday 17 minute jog, three minute walk, 15 minute jog, three minute walk, 10 minute jog, three minute walk Day 4 - Saturday Alternate exercise Week 5 Day 1 - Monday 25 minute jog. Try not to walk if possible Day 2 - Wednesday 25 minute jog. 6 x 100 meter strikes, with walking breaks between each (striding means stretching out, but not flat out sprinting) Day 3 - Friday 25 minute jog Day 4 - Saturday 20 to 27 minute jog, including 3 x 1 minute runs at a faster pace (not a racing pace); walk for one minute after each one minute faster section; resume jogging; when you feel ready, pick up your jogging pace and go for another one minute of faster running. Week 6 Day 1 - Monday 30 minute jog, very easy, conversation pace Day 2 - Wednesday 30 minute jog plus 6 x 100 meter strides (walking breaks between) Day 3 - Friday 10 minute easy jog; 4 x 1 minute faster pace runs with 2 minutes of rest/walk between; then five to 10 minutes of easy jogging Day 4 - Saturday Five minute very easy jog; then run 5K and push yourself a little. Note your time Week 7 Day 1 - Monday 20 minute very easy recovery run Day 2 - Wednesday 25 - 30 minute even paced run, a little quicker than a jog Day 3 - Friday 15 minute easy jog Day 4 - Saturday 35 minute run Week 8 Day 1 - Monday 35 minute run Day 2 - Wednesday 30 minute run, plus 8 x 100 meter strides (with recovery) Day 3 - Friday 15 minute jog, then 4 x 2 minute efforts, with 2 minute recovery; 10 to 15 minute easy jog to finish Day 4 - Saturday 10 minute easy jog, 5K run, 5 minute easy jog to finish. Any improvement in 5K time? Week 9 Day 1 - Monday 45 minute jog. Walk a little, but only if necessary Day 2 - Wednesday 35 minute run plus 6 x 100 meter strides Day 3 - Friday 15 minute job; 8 x 1 minute quicker runs with a 3 minute walk or jog for recovers; 15 minute easy jog Day 4 - Saturday 25 minute easy jog Week 10 Day 1 - Monday 1 hour jog with walking intervals if necessary Day 2 - Wednesday 20 minute jog Day 3 - Friday 15 minute jog Day 4 10K race
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