Get in shape, Run for 15 minutes, For all
Rule #1 for improving as a runner is to do it gradually. This program uses two types of cardiovascular training: interval and continuous training, with different intensities ranging from walking to more intense running. It’s designed over 10 stages of progression (8 to 15 minutes).
1
SESSION 1 - Interval.
Repeat 8 times.
Total 8 minutes.
2
1-Medium intensity: Jogging.
2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals as needed.
1
SESSION 2 - Interval.
Repeat 4 times.
Total: 12 minutes.
2
1-Medium intensity: Jogging.
2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals if needed.
1
SESSION 3 - Continuous run.
Total: 8 minutes.
2
Intensity Medium-Low: Jogging.
3
Jogging
4
If necessary, walk for 20 seconds in the middle of the session to lower your heart rate.
1
SESSION 4 - Interval.
Repeat 10 times.
Total 10 minutes.
2
1-Medium intensity: Jogging.
2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals if needed.
1
SESSION 5 - Interval.
Repeat 6 times.
Total 18 minutes.
2
1-Medium intensity: Jogging.
2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals if needed.
1
SESSION 6 - Continuous run.
Total: 10 minutes.
2
Intensity Medium-Low: Jogging.
3
Jogging
4
If necessary, walk for 20 seconds in the middle of the session to lower your heart rate.
1
SESSION 7 - Interval.
Repeat 8 times.
Total 18 minutes.
2
1-Medium intensity: Jogging.
2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals if needed.
1
SESSION 8 - Continuous run.
Total: 12 minutes.
2
Intensity Medium-Low: Jogging.
3
Jogging
4
If necessary, walk for 20 seconds in the middle of the session to lower your heart rate.
1
SESSION 9 - Interval.
Repeat 6 times.
Total 18 minutes.
2
1-Medium intensity: Jogging.
2-Low intensity: Fast walk or light jogging.
3
Jogging
4
Walking
5
Complete with walking or add intervals if needed.
1
SESSION 10 - Continuous run.
Total: 15 minutes.
2
Intensity Medium: Jogging.
3
Jogging
4
If necessary, walk for 20 seconds in the middle of the session to lower your heart rate.