Week 5 of our training program:

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

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace
Jog 5 minute, walk 1 minute
Continue this interval time for 30 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace 

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace
Jog 7 minute, walk 1 minute
continue this interval time for 40 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner: 
Warm-up for 5 minutes: brisk walking pace
Jog/run 10 minutes, jog/walk 3 minute(hill)[increase hill gradually as time elapses; decrease hill gradually as time elapses]
continue this interval time for 55 minutes.  
Cooldown for 5 minutes: jogging-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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