Three Miles In 30 Days Running Program

 

This running program consist of three main parts, first fat burning. Second is endurance, you will have a much better breathing pattern during and after this workout over the next 30 days. Third, the shape of your body will change regardless of whatever it looks like now. Everyday is a 30 minute workout to be complete 4 – 6 times per week. So you will need a stopwatch or a watch if you miss more than three days per week you will need to go back and repeat that week.

Day 1 to 4
#1) Walk for five minutes, and then jog for 1 minute
#2) walk for five minutes, and then jog for two minutes
#3) walk for five minutes, and then jog for two minutes
#4) walk for four minutes, and then SPRINT for 8 seconds
#5) walk for two minutes to cool down.

Day 5 to 9
#1) walk for four minutes, and then jog for two minutes
#2) walk for four minutes, and then jog for three minutes
#3) walk for three minutes, and then jog for three minutes
#4) walk for three minutes, and then jog for three minutes
#5) walk for two minutes, and then SPRINT for 10 seconds
#6) walk three minutes for cool down.

Day 10 to 13
#1) walk for three minutes, then jog for three minutes
#2) walk for two minutes, then SPRINT for 15 seconds
#3) walk for two minutes, then SPRINT for 15 seconds
#4) walk for two minutes, then SPRINT for 10 seconds
#5) walk for two minutes, then SPRINT for 10 seconds
#6) walk for two minutes, then jog for three minutes
#7) walk for two minutes, then jog for three minutes
#8) walk for two minutes, then jog for two minutes
#9) walk two minutes for cool down

Day 14 to 17
#1) walk for three minutes, then jog for six minutes
#2) walk for three minutes, then jog for four minutes
#3) walk for two minutes, then jog for three minutes
#4) walk for two minutes, then jog for three minutes
#5) walk for one minute, then jog for one minute
#6) walk for two minute cool down

Day 18 to 21
#1) walk for three minutes, then jog for eight minutes
#2) walk for three minutes, then jog for six minutes
#3) walk for three minutes, then SPRINT for 15 seconds
#4) walk for two minutes, then SPRINTS for 15 seconds
#5) walk for two minutes, then SPRINT for 10 seconds
#6) walk for two minute cool down

Day 22 to 24
#1) walk for two minutes, then jog for ten minutes
#2) walk for two minutes, then jog for eight minutes
#3) walk for one minutes, then jog for two minutes
#4) walk for one minute, then jog for one minute
#5) walk for two minutes cool down

Day 25 to 26
#1) walk for one minute, then jog for sixteen minutes
#2) walk for two minutes, then jog for ten minutes
#3) walk for as long as you need for cool down

Day 27 to 28
#1) walk for one minute, then jog for twenty minutes
#2) walk for two minutes, then SPRINT for 15 seconds
#3) walk for one minute, then SPRINT for 15 seconds
#4) walk for one minute, then jog for three minutes
#5) walk for two minutes for cool down

Day 29
#1) Jog for 30 straight minutes, do not over do it just a nice easy pace.

DAY 30
#1)Jog for 30 straight minutes again but this time put more into it, at this point you should be at the 3 miles in under 30 minutes.

Sharing is healthy!

  • Facebook
  • Twitter
  • Google Plus
  • Reddit
  • StumbleUpon
  • Delicious
  • Email
  • Add to favorites
  • RSS
  • Pinterest

Comments

comments

Pinterest