Virtual Treadmill C25K Week 1, Workouts 1, 2 and 3



Your 5K Countdown: Walk-Run Program

Program was created by running coach Jenny Hadfield, jennyhadfield.com
WEEK 1
Monday:24 minutes: run 1 min/walk 3 min; repeat 6x
Tuesday:Xtrain, 30-40 minutes [Optional]
Wednesday:24 minutes: run 1 min/walk 3 min; repeat 6x
Thursday:Xtrain, 30-40 minutes [Optional]
Friday:Rest
Saturday:24 minutes: run 1 min/walk 3 min; repeat 6x
Sunday:Rest

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Walk-Run Workout:Warm-up walking 5 minutes at a brisk pace. Alternate running for one minute at a controlled, moderate effort and follow with three minutes of brisk walking. Example: Run 1 minute - Walk 3 minutes - repeat sequence 6 times for a total of 24 minutes. Cool-down walking 5 minutes at an easy pace. (Go from walking to running in just 30 days!)
Cross-training:Include activities that are non-running or walking. If you are new to an active lifestyle and have been inactive, rest on the cross-training days for the first 4 weeks, and then add the cross-training workouts to the schedule for week 5. If you are active 3 or 4 days already, follow the schedule as it appears. Cycling, swimming, Pilates/yoga, strength training, elliptical training, stair climbing, and Spinning are great cross-training modes for 5-K training.











Video: Douglas 5k walk/run and 10k run Enterainment

Your 5K Countdown: Walk-Run Program
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Date: 12.12.2018, 10:07 / Views: 41282