Everyday is designed for a 30 minute workout routine. So you will need a stopwatch or a watch. Follow this program just as it is planned out, make plans on working out 4 to 6 times per week, if you do not make at least 4 times in any given week you need to go back redo that week. But whatever you do, do not give up.
DAY #1 THROUGH DAY #3
#1) walk for 30 minutes
DAY #4 THROUGH DAY #8
#1) walk for 7 minutes, then jog for 2 minutes
#2) walk for 8 minuets, then jog for 2 minute
#3) walk for 7 minutes, then jog for 1 minute
#4) walk for four minutes cool down
DAY #9 THROUGH DAY #11
#1) walk 7 for minutes, then jog for four minutes
#2) walk 7 for minutes, then jog for three minutes
#3) walk 6 for minutes, then SPRINT (or run hard)for 10 seconds
#4) walk for minutes, then SPRINT (or run hard) for 5 seconds
DAY #12 THROUGH DAY #20
#1) walk for 6 minutes, then jog for 6 minutes
#2) walk for 7 minutes, then jog for 3 minutes
#3) walk for 3 minutes, then jog for 3 minutes
#4) walk for 4 minutes cool down
DAY #21 THROUGH DAY #23
#1) walk for 3 minutes, jog for eight minutes
#2) walk for 3 minutes, then SPRINT (or run hard) for 15 seconds
#3) walk for 3 minutes, then SPRINT (or run hard) for 10 seconds
#4) walk for 3 minutes, then SPRINT (or run hard) for 8 seconds
#5) walk for 5 minutes, then SPRINT (or run hard) for 8 seconds
#6) walk for 5 minutes, then jog for 1 minute
#7) walk for 2 minutes cool down
DAY #24 THROUGH DAY #29
#1) walk for 5 minutes, then jog for 10 minutes
#2) walk for 5 minutes, then jog for 7 minutes
#3) walk for 3 minutes cool down
DAY #30 THROUGH DAY #35
#1) walk for 4 minutes, then jog for 15 minutes
#2) walk for 3 minutes, then jog for 5 minutes
#3) walk for 3 minutes cool down
DAY #36 THROUGH DAY # 40
#1) walk for 3 minutes, then jog for 27 minutes
Dale Dupree
copyright 2007
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