Sample Jog-Walk Programs

jacky

Run Continuously for 20 Minutes (3-4 days per week)WeekRunWalkRepeat
130 sec.90 sec.10
260 sec.60 sec.10
390 sec.90 sec.7
4217
5315
6414
7613
8912
91012
101212
1120011 Mile to 5 Mile ProgressionWeekSundayMondayTuesdayWednesdayThursdayFridaySaturday
1-11-1-2
2-11-1-2
3-11-2-2
4-21-2-2
5-21-2-3
6-22-2-3
7-22-2-3
8-32-3-4
9-33-3-4
10-33-3-5
1.5 Km to 7.5 Km ProgressionWeekSundayMondayTuesdayWednesdayThursdayFridaySaturday
1-1.51.5-1.5-3
2-1.51.5-1.5-3
3-1.51.5-3-3
4-31.5-3-3
5-31.5-3-4.5
6-33-3-4.5
7-33-3-4.5
8-4.53-4.5-6
9-4.54.5-4.5-6
10-4.54.5-4.5-7.5


该贴已经同步到 jacky的微博

qf1990037

厉害！强~~~~没的说了！

小兔乖乖乖

支持一下吧，确实是不错的贴子。