To get started, run/walk this way. Start and finish each workout with five minutes of walking. Then, alternate the following run/walk ratios for 30 minutes.
WEEK
1: Two minutes running/four minutes walking
2: Three minutes running/three minutes walking
3: Four minutes running/two minutes walking
4: Five minutes running/three minutes walking
5: Seven minutes running/three minutes walking
6: Eight minutes running/two minutes walking
7: Nine minutes running/one minute walking
8: Thirteen minutes running/two minutes walking
9: Fourteen minutes running/one minute walking
10: Run the whole time!
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