This program is for a former jogger or runner, who has taken one to three months off, but hasn't gone too far and weighs no more than 35 pounds..
This running program consists of three main parts, the first of which is fat burning This program will definitely burn fat. Endurance II You will have a much better breathing pattern during and after this exercise over the next 30 days. Third, your body will change no matter what it looks like now, after 30 days you will notice a noticeable difference. Each day is a 30-minute workout to be completed 4 to 6 times a week. So you'll need a stopwatch or a watch. If you miss more than three days in a week, you'll need to go back and repeat that week. But no matter what you do not give up.
The first day though the fourth day
#1) Walk for five minutes, then run for one minute
#2) Walk for five minutes, then run for two minutes
#3) Walk for five minutes, then jog for two minutes
#4) Walk for four minutes, then go fast for 8 seconds
#5 Walk for two minutes until he cools down.
Fifth to ninth day
#1) Walk for four minutes, then run for two minutes
#2) Walk for four minutes, then run for three minutes
#3) Walk for three minutes, then run for three minutes
#4) Walk for three minutes, then run for three minutes
#5) Walk for 2 minutes, then go fast for 10 seconds
#6) Walk for three minutes to cool off.
From the tenth to the thirteenth day
#1) Walk for three minutes, then run for three minutes
#2) Walk for 2 minutes and then go for 15 seconds
#3) Walk for 2 minutes and then go fast for 15 seconds
#4) Walk for 2 minutes and then go fast for 10 seconds
#5) Walk for 2 minutes and then go for 10 seconds
#6) Walk for two minutes and then run for three minutes
#7) Walk for two minutes and then run for three minutes
#8) Walk for 2 minutes then run for 2 minutes
#9) Walk for 2 minutes to cool down
Fourteenth to seventeenth day
#1) Walk for three minutes, then run for six minutes
#2) Walk for three minutes, then run for four minutes
#3) Walk for two minutes and then run for three minutes
#4) Walk for two minutes and then run for three minutes
#5) Walk for a minute then run for a minute
#6) A two-minute walk cools off
Day 18 to 21
#1) Walk for three minutes, then run for eight minutes
#2) Walk for three minutes, then run for six minutes
#3) Walk for three minutes and then go fast for 15 seconds
#4) Walk for 2 minutes and then sprint for 15 seconds
#5) Walk for 2 minutes and then go for 10 seconds
#6) A two-minute walk cools off
Day 22 to 24
#1) Walk for two minutes and then run for ten minutes
#2) Walk for two minutes, then run for eight minutes
#3) Walk for 1 minute then run for 2 minutes
#4) Walk for a minute and then run for a minute
#5) Walk for 2 minutes to cool down
Today 25 and today 26
#1) Walk for one minute and then run for sixteen minutes
#2) Walk for two minutes and then run for ten minutes
#3) Walk for as long as you need to cool down
Today 27 and 28
#1) Walk for a minute then run for twenty minutes
#2) Walk for 2 minutes and then go for 15 seconds
#3) Walk for a minute and then go fast for 15 seconds
#4) Walk for one minute and then run for three minutes
#5) Walk for 2 minutes to cool down
Today 29
Jog for 30 minutes straight is easy to do at an easy gentle pace.
Today 30
Jog for 30 minutes straight again but time is more at that, at which point you should be three miles in 30 minutes.
Dale Dupree Brown, Copywrite (7) 2007
A former professional boxer and Delaware State Champion, who enjoys helping others achieve their goals in any sport or personal activities. He has trained many athletes from track, football and boxing and always enjoyed it. Anyone who wants their own personalized daily exercise plan can join our membership or email me at davaldupree@yahoo.com including your age, height, weight, desires and the date you plan to reach your desires.
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