Anonymous
12-31-1969, 08:00 PM
* If you are just starting a running program, the best and most effective way to start is through walking.**Continuous walking helps develop muscles that will be used in running.Days 1-5**** Walk 20 min.Days 6-7**** RestDays 8-12** Walk 30 min* Once you progress to day 9, you may decide to jog every fourth minute, but make sure you jog no longer than ONE minute.Week 1Days 1-5**** Run 21 min, walk 4 min. Repeat sequence 5 times.Days 6-7**** RestWeek 2******Days 1-5**** Run 3 min., walk 3 min.**Repeat 5 times.Days 6-7**** RestWeek 3Days 1-5**** Run 5 min., walk 2.5 min**Repeat 4 timesDays 6-7**** RestWeek 4******Days 1-5**** Run 7 min., walk 3 min.**Repeat 3 timesDays 6-7**** RestWeek 5Days 1-5**** Run 8 min., walk 2 min.**Repeat 3 times.Days 6-7**** RestWeek 6Days 1-5**** Run 9 min., walk 2 min. Complete sequence TWICE, then run 8 min.Days 6-7**** RestWeek 7****Days 1-5**** Run 9 min., walk 1 min. Repeat 3 times.Days 6-7**** RepeatWeek 8Days 1-5**** Run 13 min., walk 2 min.**Repeat twice.Days 6-7**** RestWeek 9Days 1-5**** Run for 30 minutesRemember when running to keep your posture and let your body fall into a natural rhythm.**Don't try to control your breathing.**Also, ALWAYS stretch before and after running.Best of Luck!Stephanie
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Rox3175@aol.com