Not Everyone can complete this program in ten weeks.
If you need more time, take it!
You're on your own schedule and nobody is judging you!
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WEEK
|
WORKOUT DESCRIPTION
|
| 1 |
WALK 4 minutes, RUN 2 minutes
Repeat four more times per workout
for a total of 30 minutes of walking and running. |
| 2 |
WALK 3 minutes, RUN 3 minutes
Repeat four more times. |
| 3 |
WALK 2½ minutes, RUN 5 minutes
Repeat three more times. |
| 4 |
WALK 3 minutes, RUN 7 minutes
Repeat two more times. |
| 5 |
WALK 2 minutes, RUN 8 minutes
Repeat two more times. |
| 6 |
WALK 2 minutes, RUN 9 minutes
Repeat once more then run for 8 minutes. |
| 7 |
WALK 1 minutes, RUN 9 minutes
Repeat two more times. |
| 8 |
WALK 2 minutes, RUN 13 minutes
Repeat once more. |
| 9 |
WALK 1 minute, RUN 14 minutes
Repeat once more. |
| 10 |
RUN 30 minutes
Pat yourself on the back, YOU DID IT!. |
You should repeat these workouts three times per week
(ie.TUESDAY, THURSDAY, and SATURDAY). |
TIP: You should always be able to carry on a conversation while you are running. If you can't, you're going too fast.
|
Starting
April 24, 2012
Fill out an MRC membership application to join
If you would like to download a Melrose Running Club Membership Application,
you will need the Adobe Acrobat Reader installed.
For more information e-mail:
NickLamberti@MelroseRunningClub.com
|
| Melrose Running Club - PO Box 761022 - Melrose, Massachusetts - JimCarson@MelroseRunningClub.com |
