Base Building Phase: (Suggested for those who are completely sedentary.)
-Walk 30 minutes a day, four days per week for 3 weeks, then begin 12 week program.
All distances are in minutes (ex. walk 10, run 1 = walk 10 minutes, run 1 minute, repeat 2 times)
R=rest
Week Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
1.) Walk 30 Walk 10, R Walk 10, Walk 30 R Walk 10,
Run 1, x2 Run 1, x2 Run 1, x2
2.) Walk 30 Walk 8, R Walk 8, Walk 30 R Walk 8,
Run 2, x3 Run 2, x 3 Run 2, x3
3.) Walk 30 Walk 8, R Walk 8, Walk 30 R Walk 8,
Run 3, x2 Run 3, x2 Run 3, x2
4.) Walk 30 Walk 7, R Walk 7, Walk 30 R Walk 7,
Run 3, x3 Run 3, x3 Run 3, x3
5.) Walk 30 Walk 6, R Walk 6, Walk 30 R Walk 6,
Run 3, x3 Run 3, x3 Run 3, x3
6.) Walk 30 Walk 5, R Walk 5, Walk 30 R Walk 5,
Run 1, x5 Run 1, x5 Run 1, x5
7.) Walk 30 Walk 4, R Walk 4, Walk 30 R Walk 4,
Run 2, x5 Run 2, x5 Run 2, x5
8.) Walk 30 Walk 3, R Walk 3, Walk 30 R Walk 3,
Run 3, x5 Run 3, x5 Run 3, x5
9.) Walk 30 Walk 2, R Walk 2, Walk 30 R Walk 2,
Run 4, x5 Run 4, x5 Run 4, x5
10.) Walk 30 Walk 1, R Walk 1, Walk 30 R Walk 1,
Run 5, x5 Run 5, x5 Run 5, x5
11.) Walk 30 Walk 5, R Walk 5, Walk 30 R Walk 5,
Run 25, Run 25, Run 25,
Walk 5 Walk 5 Walk 5
12.) Walk 30 Run 30 R Run 30 Walk 30 R Run 30
Written by Genie Bianchi
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