FITNESS PROGRAM - JUST STARTING
conditioning
Tuesday, 6/2
4 x 30
30 sec @ Jogging
30 sec @ Sprinting (as fast as you can)
30 sec @ Jogging
30 sec @ Walking
Repeat 12 times (a total of 13 reps) til 26 minutes or 3 miles
*Can be done on a treadmill*
Treadmill Speed: Walking at 3.5mph; Jogging at 6mph; Sprinting at 10mph
Enter Distance into Form
Wednesday, 6/3
Extensive
Run for 10 minutes,
Rest for 3-5 minutes,
Complete 2 times
*Can be done on a treadmill*
Treadmill Speed: 7-7.8
Enter Distance into Form
Thursday, 6/4
8@8
Run for 8 minutes,
rest for 4 minutes,
Repeat 3 times
(Total of 4 sets of running)
*Can be done on a treadmill*
Treadmill Speed: 6.0-6.9
Enter Distance into Form
Friday, 6/5
4 x 30
30 sec @ Jogging
30 sec @ Sprinting (as fast as you can)
30 sec @ Jogging
30 sec @ Walking
Repeat 12 times (a total of 13 reps) til 26 minutes or 3 miles
*Can be done on a treadmill*
Treadmill Speed: Walking at 3.5mph; Jogging at 6mph; Sprinting at 10mph
Enter Distance into Form
Saturday, 6/6
Extensive
Run for 10 minutes,
Rest for 3-5 minutes,
Complete 2 times
*Can be done on a treadmill*
Treadmill Speed: 7-7.8
Enter Distance into Form
Sunday, 6/7
30/60/90
Run 30s, Jog 30s
Run 60s, Jog 60s
Run 90s, Jog 90s
Complete 3 times.
Treadmill Speed:
30: 8.2- 9.2 mph
*Can be done on a treadmill*
Treadmill Speed: Increase or decrease speed by .5 as you go up/down in times
Enter Distance into Form
4 x 30
30 sec @ Jogging
30 sec @ Sprinting (as fast as you can)
30 sec @ Jogging
30 sec @ Walking
Repeat 12 times (a total of 13 reps) til 26 minutes or 3 miles
*Can be done on a treadmill*
Treadmill Speed: Walking at 3.5mph; Jogging at 6mph; Sprinting at 10mph
Enter Distance into Form
Wednesday, 6/3
Extensive
Run for 10 minutes,
Rest for 3-5 minutes,
Complete 2 times
*Can be done on a treadmill*
Treadmill Speed: 7-7.8
Enter Distance into Form
Thursday, 6/4
8@8
Run for 8 minutes,
rest for 4 minutes,
Repeat 3 times
(Total of 4 sets of running)
*Can be done on a treadmill*
Treadmill Speed: 6.0-6.9
Enter Distance into Form
Friday, 6/5
4 x 30
30 sec @ Jogging
30 sec @ Sprinting (as fast as you can)
30 sec @ Jogging
30 sec @ Walking
Repeat 12 times (a total of 13 reps) til 26 minutes or 3 miles
*Can be done on a treadmill*
Treadmill Speed: Walking at 3.5mph; Jogging at 6mph; Sprinting at 10mph
Enter Distance into Form
Saturday, 6/6
Extensive
Run for 10 minutes,
Rest for 3-5 minutes,
Complete 2 times
*Can be done on a treadmill*
Treadmill Speed: 7-7.8
Enter Distance into Form
Sunday, 6/7
30/60/90
Run 30s, Jog 30s
Run 60s, Jog 60s
Run 90s, Jog 90s
Complete 3 times.
Treadmill Speed:
30: 8.2- 9.2 mph
*Can be done on a treadmill*
Treadmill Speed: Increase or decrease speed by .5 as you go up/down in times
Enter Distance into Form
