I can never find the site when I'm looking for it, so i copied it to google docs. of course, i wasn't smart enough to copy the link as well. Here's the first part. I think that i can share it with you easily enough if you have a google account.
Week 1
Monday - Rest. You will have two rest days per week. If you feel you need more rest days, take them. In these early stages you do not want to do more than your body is ready for.
Tuesday - Walk for 30 minutes at a comfortable pace. Since this is your first workout, take it nice and easy. Walk at a pace that gets your heart rate up and makes you breath heavier than normal, but you should no be out of breath.
Wednesday - Walk for 30 minutes at a comfortable pace. Same workout as yesterday.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and then jog for 30 seconds. Follow that sequence for the entire workout. This is your first taste of running. Do not run for more than 30 seconds at a time. Run at a pace that is fairly comfortable.
Friday - Rest. Let your body recover from its first encounter with running.
Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 30 seconds. This is the same workout as Thursday. Keep your pace comfortable.
Sunday - Walk/Jog for 30 minutes. You make a slight increase in the jogging interval here. Walk for 5 minutes and jog for 1 minute. You will start making consistent increases in the time of your running intervals. Week 2
Monday - Rest. Every Monday is a rest day in this program.
Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute. Keep the pace fairly comfortable.
Wednesday - Walk/Jog for 30 minutes. This will be an easy day. Walk for 5 minutes and jog for 30 seconds.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute.
Friday - Rest or cross train. Either totally rest or engage in another activity such as biking or swimming.
Saturday - Walk/Jog for 30 minutes. Another increase here. Walk for 5 minutes and jog for 2 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes. Week 3
Monday - Rest
Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes. Keep the pace nice and easy. If you feel you cannot run for 3 minutes then take some short ( 10 – 15 seconds ) walking breaks in your 3-minute jogging interval.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes.
Friday - Rest. If you feel like cross training, go ahead. If you do cross train, keep the intensity level very easy. You want to let your body recover on these rest days.
Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. Another increase today.
Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. Week 4
Monday - Rest
Tuesday - Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week. You will be making increases a bit faster after this workout.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 5 minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. You back off a bit today to recover from yesterday’s harder workout.
Friday - Rest or cross train.
Saturday - Today you will start to decrease the distance of your walking intervals. Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
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branchandroot
no subject
Date: 2007-10-17 04:10 pm (UTC)Week 1
Monday - Rest. You will have two rest days per week. If you feel you need more rest days, take them. In these early stages you do not want to do more than your body is ready for.
Tuesday - Walk for 30 minutes at a comfortable pace. Since this is your first workout, take it nice and easy. Walk at a pace that gets your heart rate up and makes you breath heavier than normal, but you should no be out of breath.
Wednesday - Walk for 30 minutes at a comfortable pace. Same workout as yesterday.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and then jog for 30 seconds. Follow that sequence for the entire workout. This is your first taste of running. Do not run for more than 30 seconds at a time. Run at a pace that is fairly comfortable.
Friday - Rest. Let your body recover from its first encounter with running.
Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 30 seconds. This is the same workout as Thursday. Keep your pace comfortable.
Sunday - Walk/Jog for 30 minutes. You make a slight increase in the jogging interval here. Walk for 5 minutes and jog for 1 minute. You will start making consistent increases in the time of your running intervals.
Week 2
Monday - Rest. Every Monday is a rest day in this program.
Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute. Keep the pace fairly comfortable.
Wednesday - Walk/Jog for 30 minutes. This will be an easy day. Walk for 5 minutes and jog for 30 seconds.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute.
Friday - Rest or cross train. Either totally rest or engage in another activity such as biking or swimming.
Saturday - Walk/Jog for 30 minutes. Another increase here. Walk for 5 minutes and jog for 2 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Week 3
Monday - Rest
Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes. Keep the pace nice and easy. If you feel you cannot run for 3 minutes then take some short ( 10 – 15 seconds ) walking breaks in your 3-minute jogging interval.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes.
Friday - Rest. If you feel like cross training, go ahead. If you do cross train, keep the intensity level very easy. You want to let your body recover on these rest days.
Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. Another increase today.
Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes.
Week 4
Monday - Rest
Tuesday - Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week. You will be making increases a bit faster after this workout.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 5 minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. You back off a bit today to recover from yesterday’s harder workout.
Friday - Rest or cross train.
Saturday - Today you will start to decrease the distance of your walking intervals. Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.