i******t
发帖数: 22541 | | t****n
发帖数: 10724 | | i******t
发帖数: 22541 | 3 this is my schedule
Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of
jogging and 90 seconds of walking for a total of 20 minutes. Brisk
five-minute warmup walk. Then alternate 60 seconds of jogging and 90
seconds of walking for a total of 20 minutes. Brisk five-minute warmup
walk. Then alternate 60 seconds of jogging and 90 seconds of walking for
a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of
jogging and two minutes of walking for a total of 20 minutes. Brisk
five-minute warmup walk. Then alternate 90 seconds of jogging and two
minutes of walking for a total of 20 minutes. Brisk five-minute warmup
walk. Then alternate 90 seconds of jogging and two minutes of walking
for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the
following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with
no walking.
6 Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with
no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25
minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25
minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25
minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28
minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or
28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or
28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then
jog 3 miles (or 30 minutes).
【在 t****n 的大作中提到】
: 跑得太多了，今天跑380米看看如何？
| n***s
发帖数: 10056 | 4 I am dizzying.....
【在 i******t 的大作中提到】
: this is my schedule
: Week Workout 1 Workout 2 Workout 3
: 1 Brisk five-minute warmup walk. Then alternate 60 seconds of
: jogging and 90 seconds of walking for a total of 20 minutes. Brisk
: five-minute warmup walk. Then alternate 60 seconds of jogging and 90
: seconds of walking for a total of 20 minutes. Brisk five-minute warmup
: walk. Then alternate 60 seconds of jogging and 90 seconds of walking for
: a total of 20 minutes.
: 2 Brisk five-minute warmup walk. Then alternate 90 seconds of
: jogging and two minutes of walking for a total of 20 minutes. Brisk
| j**f
发帖数: 7403 | 5 刚开始，要学会EASY。 慢慢来。身体感觉累，就休息一天
第二天还累，就再休息一天
当然最多休息两天。 你又不是跑马拉松，也不是女生要来例假，两天足够你休息了
然后乖乖跑步去
杂会事呢
【在 i******t 的大作中提到】
: 杂会事呢
| D****o
发帖数: 12808 | 6 对我来说，跑不跑步不影响我第二天不想起床
【在 i******t 的大作中提到】
: 杂会事呢
| F*******t
发帖数: 9113 | 7 lol
好像是
【在 t****n 的大作中提到】
: 跑得太多了，今天跑380米看看如何？
| c**********t
发帖数: 8546 | 8 握手！
【在 D****o 的大作中提到】
: 对我来说，跑不跑步不影响我第二天不想起床
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