"Feet for Freedom" Training Plan
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WeekDay 1Day 2Day 3Week Ending
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15:00 Warm-up Walk
1:00 Jog / 1:30 Walk
(Repeat 8x)
5:00 Cool-down Walk
5:00 Warm-up Walk
1:00 Jog / 1:30 Walk
(Repeat 8x)
5:00 Cool-down Walk
5:00 Warm-up Walk
1:30 Jog / 2:00 Walk
(Repeat 6x)
5:00 Cool-down Walk
8/10/2012
3
25:00 Warm-up Walk
1:30 Jog / 2:00 Walk
(Repeat 6x)
5:00 Cool-down Walk
5:00 Warm-up Walk
(A) 1:30 Jog / 1:30 Walk
(B) 3:00 Jog / 3:00 Walk
(Repeat A&B 2x)
5:00 Cool-down Walk
5:00 Warm-up Walk
(A) 1:30 Jog / 1:30 Walk
(B) 3:00 Jog / 3:00 Walk
(Repeat A&B 2x)
5:00 Cool-down Walk
8/17/2012
4
35:00 Warm-up Walk
3:00 Jog / 1:30 Walk
5:00 Jog / 2:30 Walk
3:00 Jog / 1:30 Walk
5:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
3:00 Jog / 1:30 Walk
5:00 Jog / 2:30 Walk
3:00 Jog / 1:30 Walk
5:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
3:00 Jog / 1:30 Walk
5:00 Jog / 2:30 Walk
3:00 Jog / 1:30 Walk
5:00 Jog
5:00 Cool-down Walk
8/24/2012
5
45:00 Warm-up Walk
5:00 Jog / 3:00 Walk
5:00 Jog / 3:00 Walk
5:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
5:00 Jog / 3:00 Walk
5:00 Jog / 3:00 Walk
5:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
20:00 Jog
5:00 Cool-down Walk
8/31/2012
6
55:00 Warm-up Walk
10:00 Jog
3:00 Walk
10:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
10:00 Jog
3:00 Walk
10:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
22:00 Jog
5:00 Cool-down Walk
9/7/2012
7
65:00 Warm-up Walk
25:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
25:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
25:00 Jog
5:00 Cool-down Walk
9/14/2012
8
75:00 Warm-up Walk
28:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
28:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
28:00 Jog
5:00 Cool-down Walk
9/21/2012
9
85:00 Warm-up Walk
30:00 Jog
5:00 Cool-down Walk
5:00 Warm-up Walk
30:00 Jog
5:00 Cool-down Walk
RACE DAY!9/28/2012
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