Training Schedule
The American College of Sports Medicine suggests
that 20 minutes of continuous movement three or four times a week
gives you the important benefits of exercise.
Below you will find
a schedule for a walk/run program, which you may find beneficial.
If you are starting from a low fitness level, start with 20 to
30 minutes of continuous walking. Make sure you have the O.K. from
your family physician before you start if you have not exercised
for a long time.
| Week |
Run |
Walk |
Repeat |
| 1 |
1 minute |
2 minute |
7x |
| 2 |
1 minute |
1 minute |
10x |
| 3 |
2 minutes |
1 minute |
7x |
| 4 |
3 minutes |
1 minute |
5x |
| 5 |
4 minutes |
1 minute |
4x |
| 6 |
6 minutes |
1 minute |
3x |
| 7 |
9 minutes |
1 minute |
2x |
| 8 |
12 minutes |
1 minute |
Run 7 minutes |
| 9 |
15 minutes |
1 minute |
Run 4 minutes |
If 15 minutes seems to long try to run for 9 minutes walk a bit and
run 9 minutes again. A continuous walk/run is great work out.
Try
this and see how you do.
Don’t forget to always warm up and cool down.
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