WEEK 3
I am proud of all of you for getting to week 3. This is such an exciting time for me because I'm so used to kicking my but with running. I am really enjoying this and I hope you are too.
DAY 1 Score your walk and then do a 30 minute walk.
Today you will walk your fastest for the first mile and find your walking pace.
Score:
- 20 minutes MILE is 3 mph
- 15 minutes MILE is 4 mph
- 13 minutes MILE is 4 1/2 mph
- 12 minutes MILE is 5 mph.
Walk at a comfortable pace to finish 2 miles.
DAY 3 45 minutes walk
Listen to your upbeat music today and make sure to keep your at moderate to fast pace. Make sure to warm-up, cooldown and stretch at the end.
DAY 4 30 minutes speed intervals
ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fastest pace 90 seconds
Repeat from steady pace through fastest pace 3 times
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Cooldown 5 minutes
DAY 5 3 MILE WALK
Walk at a comfortable pace to finish 2 miles.
DAY 6 35 + minutes Interval Workout Walk
ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Mountain Climbers max reps (workout below)
Steady pace 5 minutes
Overhead Bend Do 20 reps; switch sides and repeat. (workout below)
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 1 more times
_________________________
Cooldown 5 minutes
Mountain Climber
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. max reps
Overhead Bend
Stand with feet shoulder-width apart. Bend right elbow to hip and hinge over to left from waist. Extend right arm overhead and to left, keeping shoulder down. Lower elbow to hip. Do 20 reps; switch sides and repeat.
DAY 7 OFF
Week 4
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What is the best way to adjust this to the needs of a 60 year old? My mom might be interested in this.
ReplyDeleteOn days with distance she can walk less than the miles I have posted but she how far she can go comfortably. Then on days I have speed intervals she can totally do as many as she feels she can and might even surprise herself how she finishes it. On workout and walk days she can just skip the workouts and do the walks. Just her getting out and moving will do a lot of good.
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