Lashes - Ardell 115
Thursday, January 28, 2010
Monday, January 18, 2010
Long Time No Bloggy...
Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. | Week Total | |
1 | Walk briskly for 1 mile. Run 2 min. every half mile until you reach 3.5 total miles. Walk 0.5 mile. | Walk 3-5 miles. | Off | Walk 1 mile. Run 3 min. every half mile until you reach 3.5 miles. Walk 0.5 mile. | Off | Walk 3-5 miles, including 10 run/walk intervals (run 30 sec., walk 1 min.) in the last mile. | Off | 16-20 miles |
2 | Walk 1.5 miles. Run 5 min., walk 5 min.; do 3 times. Walk 1-2 miles. | Walk 3-5 miles. | Off | Repeat Week 1 Thursday. | Off | Repeat Week 2 Monday. | Off | 18-20 miles |
3 | Walk 1.5 miles. Run 10 min., walk 5-7 min., run 10 min., walk 5-7 min. | Walk 3-5 miles. | Off | Repeat Week 3 Tuesday. | Off | Walk 1.5 miles. Run 10 min., walk 5 min., run 5 min., walk 5 min., run 10 min., walk 5-10 min. | Off | 16-20 miles |
4 | Walk 1 mile. Run 3 min., walk 2 min.; do a total of 10 times. Walk 5 min. | Walk 1 mile. Run 15 min., walk 5 min., run 15 min., walk 5 min. | Off | Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. | Off | Walk 1 mile. Run 10 min., walk 5 min.; do that 15-min. sequence 3 times. | Off | 17.5 miles |
5 | Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min. | Walk 1 mile. Run 20 min., walk 5 min., run 20 min., walk 5 min. | Off | Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. | Off | Walk 1 mile. Run 15 min., walk 5 min.; do that 20-min. sequence 3 times. | Off | 20 miles |
6 | Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min. | Walk 1 mile. Run 25 min., walk 5 min., run 25 min., walk 5 min. | Off | Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. | Off | Walk 1 mile. Run 20 min., walk 5 min.; do that 25-min. sequence 3 times. | Off | 22.5 miles |