Walk to run(5k)- an easy one

Discussion in 'Weight Watchers' started by shrinkingannie, 15 July 2009 Social URL.

  1. shrinkingannie

    shrinkingannie Gold Member

    Posts:
    2,018
    Likes Received:
    22
    Start Weight:
    14st5lb
    Current Weight:
    10st4lb
    Goal Weight:
    9st12lb
    Lost(%):
    4st1lb(28.36%)
    Diet:
    healthy eating
    I devised this and I have to say it is very doable and I hadnt done any exercise for well over a year before I started, so I thought I would post it here in case it can be of any help to anyone else, it is much easier than the one in the WW magazine which I could not have done TBH.

    R = run/jog - the speed does not matter
    W= walk
    Rpt = repeat

    Train 3 times/week and if possible another three 30 minute walks during the week

    start every session with a 5 minute walk to warm up

    Wk 1 - R x 1 min W x 4 mins - Rpt x 6
    Wk 2 - R x 2 mins W x 3 mins - Rpt x 6
    Wk 3 - R x 2.5 mins W x 2.5 mins - Rpt x6
    Wk 4 - R x 3 mins W x 2 mins - Rpt x 6
    Wk 5 - R x 4 mins W x 2 mins - Rpt x 5
    Wk 6 - R x 5 mins W x 2 mins - Rpt x 4
    Wk 7 - R x 7 mins W x 2 mins - Rpt x 3
    Wk 8 - R x 9 mins W x 2 mins - Rpt x 3
    Wk 9 - R x 12 mins W x 3 mins - Rpt x 2
    Wk 10 - 15 mins W x 2 mins - Rpt x 2
    Wk 11 - Run 30 mins non stop:banana dancer::banana dancer:
     
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