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10.5.2012

BECOME A RUNNER – TREADMILL WORKOUT

Become a Runner – 5 week Treadmill
Workout
Not everyone is a natural-born
runner, but we all can become one.
Cardiovascular training requires just that – training; cardio involves the
training of your heart, which can be monitored through your heart’s beats per
minutes (bpm). Fortunately, with persistence, cardiovascular exercises can be
build up relatively quickly and seem “easier” – the exercise it not getting
easier, but in fact you and your heart are getting stronger!
Give this gradual build up
treadmill training a go, and as always, alter it to fit you. Week 1 begins with
a very basic/beginner level workout, so if you are more advanced skip a few
weeks ahead, make the workout longer, or pick up the pace of the run. I
recommend doing this workout every other day at the minimum – shoot for
everyday and don’t worry if you miss a few days here and there! Get those shoes
laced up runners 🙂
Week 1
1min – 5min: walk
5min – 9min: fast paced walk (4.0
minimum)
9min – 10min: run
10min – 14min: face paced walk
14min – 15min: run
15min – 19min: face paced walk
19min – 20min: run
20min – 25min: walk
Week 2
1min – 5min: walk
5min – 8min: fast paced walk (4.0
minimum)
8min – 10min: run
10min – 13min: face paced walk
13min – 15min: run
15min – 18min: face paced walk
18min – 20min: run
20min – 25min: walk
Week 3
1min – 5min: walk
5min – 6min: fast paced walk (4.0
minimum)
6min – 10min: run
10min – 11min: face paced walk
11min – 15min: run
15min – 16min: face paced walk
16min – 20min: run
20min – 25min: walk
Week 4
1min – 5min: walk
5min – 6min: fast paced walk (4.0
minimum)
6min – 12min: run
12min – 13min: face paced walk
13min – 20min: run
20min – 25min: walk
Week 5
1min – 5min: walk
5min – 6min: fast paced walk (4.0
minimum)
7min-20min: run
20min – 25min: walk
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Comments

  1. jessica phillips

    Starting week one tonight 🙂

  2. Steffi

    Me too:)

  3. Elizabeth J. Neal

    The team at Goodshop constatly strivesis always looking to find the best treadmill deals and discounts. Best Treadmill Discounts

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