The Workout
As told earlier, this programme is divided into 5 weeks, and each week we recommend you run at least 3 days, according to the guidelines given, which are labeled workout 1,2 and 3. Here’s week 1’s schedule:
Week 1
WORKOUT 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
WORKOUT 2
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
WORKOUT 3
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Note: You don’t have to be specific to time, you can increase/decrease the duration according to how you feel during the activity.
If you’re already working out in a gym which has a treadmill in it, here’s a plan for it.
Week 1
WORKOUT 1
00:00-5:00: Warmup walk
5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk
25:00-30:00: Cooldown Walk
WORKOUT 2
00:00-5:00: Warmup walk
5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk
25:00-30:00: Cooldown Walk
WORKOUT 3
00:00-5:00: Warmup walk
5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk
25:00-30:00: Cooldown Walk
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