| Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
REST |
MODERATE RUN/WALK ROAD OR TREADMILL |
REST |
MODERATE RUN/WALK ROAD/TRAIL |
EASY RUN/WALK ROAD OR TREADMILL |
REST |
LONG WALK/RUN ON TRAIL |
| 1 |
OFF |
20 min with hills or 3% incline while walking on treadmill |
OFF |
20 min (walk up hills) |
20 min (4min walk, 1min jog) |
OFF |
30 min walk |
| 2 |
OFF |
25 min with hills or 6% incline while walking on treadmill |
OFF |
25 min (walk up hills) |
25 min (3min walk, 2min jog) |
OFF |
40 min walk, with 3 x 2min jogs |
| 3 |
OFF |
30 min with hills or 8% incline while walking on treadmill |
OFF |
30 min (walk up hills) |
35 min (4min walk, 1min jog) |
OFF |
45 min walk with 2 x 5min jogs |
| 4 |
OFF |
20 min with hills or 8% incline while walking on treadmill |
OFF |
20 min (walk up hills) |
15 min walk/jog |
UCSD GROVE RUN |
REST! |
