|
Week
4
|
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; 7 x 1 min. intense walking with 2 min. recovery walking; 10 min. cool-down. Total: 41 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; 6 x 1 min. intense walking with 2 min. recovery walking; 10 minute cool-down. Total: 38 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; 8 x 1 min. intense walking with 2 min. recovery walking; 15 min. cool-down. Total: 49 min. |
|
Week
5
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
|
Hard
Harder |
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; 8 x 1 min. intense walking with 2 min. recovery walking; 10 min. cool-down. Total: 44 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; 6 x 1 min. intense walking with 2 min. recovery walking; 10 minute cool-down. Total: 38 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 |
30-40 min. steady walking
RIW: 10 min. warm-up; 9 x 1 min. intense walking with 2 min. recovery walking; 15 min. cool-down. Total: 52min. |
|
Week
6
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
|
Hard
Harder |
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; 9 x 1 min. intense walking with 2 min. recovery walking; 10 min. cool-down. Total: 47 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; 7 x 1 min. intense walking with 2 min. recovery walking; 10 minute cool-down. Total: 44 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 |
30-40 min. steady walking
RIW: 10 min. warm-up; 10 x 1 min. intense walking with 2 min. recovery walking; 15 min. cool-down. Total: 55 min. |
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