Beginner Training Plan: 6 Weeks to a 5. KSmart Running Routine: Beginners. Just starting? Don't worry if you've never put on a pair of running shoes. This program will get you up and running for at least 3. Zika Palmer, an elite marathoner, exercise physiologist, and cofounder of ZAP Fitness in Blowing Rock, North Carolina. For each run, aim for a rate of perceived exertion (RPE) that feels like a 5 or 6 on a scale of 1 to 1. Week 1. Monday: Walk briskly for 1 mile. Run 2 minutes every half mile until you reach 3. Walk 0. 5 mile. Tuesday: Walk 3- 5 miles. Wednesday: Off. Thursday: Walk 1 mile. Run 3 minutes every half mile until you reach 3. Walk 0. 5 mile. Friday: Off. Saturday: Walk 3- 5 miles, including 1. Sunday: Off. Week Total: 1. Week 2. Monday: Walk 1. ![]() ![]() ![]() Run 5 minutes, walk 5 minutes; do 3 times. Walk 1- 2 miles. Tuesday: Walk 3- 5 miles. Wednesday: Off. Thursday: Repeat Week 1 Thursday. The 8-Week Fitness Transformassacre. Witness the murderous two-month tear-down/rebuild of our marketing guy in real time. Now that everyone's finished cramming their fat faces full of holiday hog fat. Free Newsletters Need help achieving your fitness goals? 6 Weeks to Get Lean With this six-week, 10-point program, you'll blast off pounds of body fat and reveal a six-pack. How To Get A Six Pack. Top Four Ways Not To Get A Six-Pack. Six Week Fitness Programs () Download this file. YMCA of Greater Williamson County; Association Staff; Mission Moments; Jeff’s Blog. Friday: Off. Saturday: Repeat Week 2 Monday. Sunday: Off. Week Total: 1. Week 3. Monday: Walk 1. Run 1. 0 minutes, walk 5- 7 minutes, run 1. Tuesday: Walk 3- 5 miles. Wednesday: Off. Thursday: Repeat Week 3 Tuesday. Friday: Off. Saturday: Walk 1. Run 1. 0 minutes, walk 5 minutes, run 5 minutes, walk 5 minutes, run 1. Sunday: Off. Week Total: 1. Week 4. Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do a total of 1. Walk 5 minutes. Tuesday: Walk 1 mile. Run 1. 5 minutes, walk 5 minutes, run 1. Wednesday: Off. Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7- minute sequence 5 times. Walk 5 minutes. Friday: Off. Saturday: Walk 1 mile. Run 1. 0 minutes, walk 5 minutes; do that 1. Sunday: Off. Week Total: 1. Week 5. Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5- minute sequence a total of 1. Walk 5 minutes. Tuesday: Walk 1 mile. Run 2. 0 minutes, walk 5 minutes, run 2. Wednesday: Off. Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7- minute sequence 5 times. Walk 5 minutes. Friday: Off. Saturday: Walk 1 mile. Run 1. 5 minutes, walk 5 minutes; do that 2. Sunday: Off. Week Total: 2. Week 6. Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5- minute sequence a total of 1. Walk 5 minutes. Tuesday: Walk 1 mile. Run 2. 5 minutes, walk 5 minutes, run 2. Wednesday: Off. Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7- minute sequence 5 times. Walk 5 minutes. Friday: Off. Saturday: Walk 1 mile. Run 2. 0 minutes, walk 5 minutes; do that 2. Sunday: Off. Week Total: 2. You'll run for a total of 6. Week 6 Saturday workout, and you should be able to run for 3. Quick Tip. Run with a friend. If she's slower than you, focus on perfecting your stride by landing lightly on your heels, then rolling forward to push off on your toes. If she's faster, pushing yourself beyond your comfort zone one or two days per week will help you get stronger. Either way, distraction and conversation will help the miles fly by.
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January 2017
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