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Anonymous File :-(, x)
Try the following, doing it once a day over three days before moving to the next one: Run 30 seconds, walk 4.3, repeat 8 times. Run 1 minute, walk 4, repeat 9 times. Run 1 minute 30 seconds, walk 3 m30s, rpeeat 10. Run 2, walk 3, repeat 11 times. Run 2 minutes 3, walk 2 minutes 30, repeat 12 times. Run 3 minutes, walk 2, repeat 13 times. Run 4, walk 1, repeat 10 times. Run 5, walk 2, repeat 10 times. Run 7, walk 2, repeat 7 times.
From here, take each one as a seperate session: Run 10, walk 1, repeat 4 times. Run 20, walk 1, repeat twice. Run 22, walk 1, go home and die. Run 25, walk 1, repeat once Run 30 walk 1, repeat once Run 40, walk 1, run 10. Run 45, walk 1, run 20. Run 50, walk 1, run 15. Run 50. Run 40.
That's a solid plan that'll get you physically fit for running and basic aerobic workouts in short order. Try to fit a day in between every four sessions, let your muscles rest and recover. It's a LITTLE more than 15, but you'll be jumping out of your skin in about two months. If you can't crack a workout session, just repeat it until you can, with a day in between each session.
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