|
Week
1
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
|
Hard
Harder |
RIW: 10 min. warm up; 6 x 30 sec. intense walking with 1 min. recovery walking; 10 minute cool-down. Total: 29 min.
RIW: 10 min. warm-up; 5 x 1 min. intense walking with 2 min. recovery walking; 10 min. cool-down. Total: 35 min. |
30-40 min. steady walking
45-60 min. steady walking |
Rest or optional 30 min. steady walking
Rest or optional 30 min. steady walking |
RIW: 10 min. warm up; 3 x 1 min. intense walking with 2 min. recovery walking; 10 minute cool-down. Total: 29 min.
|
30-40 min. steady walking
45-60 min. steady walking |
30-40 min. steady walking
RIW: 10 min. warm-up; 5 x 1 min. intense walking with 2 min. recovery walking; 15 min. cool-down. Total: 40 min. |
| Week 2 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|
Hard
Harder |
RIW: 10 min.
warm up; 4 x 1 min. intense walking with 2 min. recovery walking; 10 minute
cool-down. Total: 32 min. RIW: 10 min. warm-up; 5 x 1 min. intense walking with 2 min. recovery walking; 10 min. cool-down. Total: 35 min. |
30-40 min. steady walking
45-60 min. steady walking |
Rest or optional 30-40 min. steady walking
Rest or optional 30-40 min. steady walking |
RIW: 10 min. warm up; 4 x 1 min. intense walking with 2 min. recovery walking; 10 minute cool-down. Total: 32 min.
RIW: 10 min. warm-up; 5 x 1 min. intense walking with 2 min. recovery walking; 10 min. cool-down. Total: 35 min. |
30-40 min. steady walking
45-60 min. steady walking |
30-40 min. steady walking
RIW: 10 min. warm-up; 6 x 1 min. intense walking with 2 min. recovery walking; 15 min. cool-down. Total: 43 min. |
|
Week
3
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
|
Hard
Harder |
RIW: 10 min. warm up; 4 x 1 min. intense walking with 2 min. recovery walking; 10 minute cool-down. Total: 32 min.
RIW: 10 min. warm-up; 6 x 1 min. intense walking with 2 min. recovery walking; 10 min. cool-down. Total: 38 min |
30-40 min. steady walking
45-60 min. steady walking |
Rest or optional 30-40 min. steady walking
Rest or optional 30-40 min. steady walking |
RIW: 10 min. warm up; 5 x 1 min. intense walking with 2 min. recovery walking; 10 minute cool-down. Total: 35 min.
RIW: 10 min. warm-up; 5 x 1 min. intense walking with 2 min. recovery walking; 10 min. cool-down. Total: 35 min. |
30-40 min. steady walking
45-60 min. steady walking |
30-40 min. steady walking
RIW: 10 min. warm-up; 7 x 1 min. intense walking with 2 min. recovery walking; 15 min. cool-down. Total: 46 min. |
Workout Schedule - Weeks 4 - 6
To return to the site, close the window