23
3) MY FIRST 5K:
This 9-week program is intended for inexperienced runners looking to run their first 5k or simply begin an exercise
routine. It is designed specifically to keep you motivated and engaged, gradually building your strength, increasing your stamina and
giving you the confidence it takes to complete your first 5k.
Week Workout #1
Workout #2
Workout #3
1
5 minute warmup
5 minute warmup
5 minute warmup
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
1 min jog
1 min jog
1 min jog
1.5 min walk
1.5 min walk
1.5 min walk
5 minute cooldown
5 minute cooldown
5 minute cooldown
2
5 minute warmup
5 minute warmup
5 minute warmup
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
2 minute walk
2 minute walk
2 minute walk
5 minute cooldown
5 minute cooldown
5 minute cooldown
3
5 minute warmup
5 minute warmup
5 minute warmup
1.5 minute jog
1.5 minute jog
1.5 minute jog
1.5 minute walk
1.5 minute walk
1.5 minute walk
3 minute jog
3 minute jog
3 minute jog
3 minute walk
3 minute walk
3 minute walk
1.5 minute jog
1.5 minute jog
1.5 minute jog
1.5 minute walk
1.5 minute walk
1.5 minute walk
3 minute jog
3 minute jog
3 minute jog
3 minute walk
3 minute walk
3 minute walk
5 minute cooldown
5 minute cooldown
5 minute cooldown
Warmup and cooldown speeds 1.0 mph or 75% of walk speed, whichever is greater
Week Workout #1
Workout #2
Workout #3
4
5 minute warmup
5 minute warmup
5 minute warmup
3 minute jog
3 minute jog
3 minute jog
1.5 minute walk
1.5 minute walk
1.5 minute walk
5 minute jog
5 minute jog
5 minute jog
2.5 minute walk
2.5 minute walk
2.5 minute walk
3 minute jog
3 minute jog
3 minute jog
1.5 minute walk
1.5 minute walk
1.5 minute walk
5 minute jog
5 minute jog
5 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
5
5 minute warmup
5 minute warmup
5 minute warmup
5 minute jog
5 minute jog
5 minute jog
3 minute walk
3 minute walk
3 minute walk
5 minute jog
5 minute jog
5 minute jog
3 minute walk
3 minute walk
3 minute walk
5 minute jog
5 minute jog
5 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
6
5 minute warmup
5 minute warmup
5 minute warmup
5 minute jog
10 minute jog
25 minute jog
3 minute walk
3 minute walk
5 minute cooldown
8 minute jog
10 minute jog
3 minute walk
5 minute cooldown
5 minute jog
5 minute cooldown
7
5 minute warmup
5 minute warmup
5 minute warmup
25 minute jog
25 minute jog
25 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
8
5 minute warmup
5 minute warmup
5 minute warmup
28 minute jog
28 minute jog
28 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
9
5 minute warmup
5 minute warmup
5 minute warmup
30 minute jog
30 minute jog
30 minute jog
5 minute cooldown
5 minute cooldown
5 minute cooldown
Warmup and cooldown speeds 1.0 mph or 75% of walk speed, whichever is greater
Summary of Contents for 7.2 AT
Page 2: ...3 ENGLISH 32 FRAN AIS 62 ESPA OL...
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Page 18: ...18 L R K J H G I H...
Page 29: ...29 LIMITED HOME USE WARRANTY...
Page 32: ...32 FRAN AIS...
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Page 48: ...48 L R K J H G I H...
Page 59: ...59 GARANTIE LIMIT E D USAGE R SIDENTIEL...
Page 62: ...62 ESPA OL...
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