In order to get the 3 day a week program on here
I have to separate it by 1 day a week.
This is an 8 week program
Everything you see on this page is only for the 3rd run day of the week (Friday's or Saturday's)
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Workout 3 - Friday's or Saturdays |
| 1 |
Brisk five-minute warmup walk.
Then alternate 60 seconds of jogging and 90 seconds of walking for a total of
20 minutes. |
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| 2 |
Brisk five-minute warmup walk.
Then alternate 90 seconds of jogging and two minutes of walking for a total
of 22 minutes. |
| 3 |
Brisk five-minute warmup walk,
then do two repetitions of the following: |
| Jog 200
yards (or 90 seconds) |
| Walk
200 yards (or 90 seconds) |
| Jog 400
yards (or 3 minutes) |
| Walk
400 yards (or three minutes) |
| Jog 200
yards (or 90 seconds) |
| 4 |
Brisk five-minute warmup walk,
then: |
| Jog 1/4
mile (or 3 minutes) |
| Walk
1/8 mile (or 90 seconds) |
| Jog 1/2
mile (or 5 minutes) |
| Walk
1/4 mile (or 2-1/2 minutes) |
| Jog 1/4
mile (or 3 minutes) |
| Walk
1/8 mile (or 90 seconds) |
| Jog
faster 1/2 mile (or 5 minutes) |
| Jog 1/4
mile (or 3 minutes) |
| 5 |
Brisk five-minute
warmup walk, then jog
2 miles (or 20 minutes) with no walking. |
| 6 |
Brisk
five-minute warmup walk, then jogn 2-1/4 miles (or 22
minutes) with no walking. |
| 7 |
Brisk
five-minute warmup walk, then jog 2.5 miles (or 25
minutes). |
8
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The final
workout! Congratulations!
Brisk
five-minute warmup walk, then jog
3 miles (or 30 minutes). |
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