Week 2 of our training program:


Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Week 1
Warm-up for 5 minutes: brisk walking pace
Jog 2 minute, walk 1 minute
continue this interval time for 20 minutes.
Cooldown for 5 minutes: brisk walking pace 

Intermediate Runner:
Week 1
Warm-up for 5 minutes: brisk walking pace
Jog 3 minute, walk 1 minute
continue this interval time for 30 minutes.  
Cooldown for 5 minutes: brisk walking pace

Advanced Runner: 
Week 1 

Warm-up for 5 minutes: brisk walking pace
Jog 5 minutes, jog 1 minute(hill)
continue this interval time for 45 minutes.  
Cooldown for 5 minutes: brisk walking pace 

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
http://www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

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