Скачать или смотреть We've Got Your Back Virtual Race

Registration link: https://www.virtualstrides.com/produc...

We hope you enjoy our 4-week walk/run plan and encourage you to join us for the first-ever We’ve Got Your Back Virtual Race! This plan is intended for beginners with some walking or running experience.

Week 1:
1: 10 min warm-up walk, 1 min run-1 min walk (5x), 10 min cooldown walk
2: 10 min warm-up walk, 1 min run-1 min walk (7x), 5 min cooldown walk
3: 10 min warm-up walk, 2 min run-1 min walk (5x), 5 min cooldown walk
4: 5 min warm-up walk, 2 min run-1 min walk (7x), 4 min cooldown walk

Week 2:
1: 5 min warm-up walk, 3 min run-1 min walk (5x), 5 min cooldown walk
2: 5 min warm-up walk, 5 min run-2 min walk (3x), 4 min cooldown walk
3: 4 min warm-up walk, 5 min run-1 min walk (4x), 2 min cooldown walk
4: 5 min warm-up walk, 8 min run-3 min walk (7x), 3 min cooldown walk

Week 3:
1: 5 min warm-up walk, 10 min run-5 min walk-5 min run, 5 min cooldown walk
2: 5 min warm-up walk, 12 min run-3 min walk-5 min run, 5 min cooldown walk
3: 10 min warm-up walk, 15 min run, 5 min cooldown walk
4: 6 min warm-up walk, 18 min run, 6 min cooldown walk

Week 4:
1: 5 min warm-up walk, 20 min run, 5 min cooldown walk
2: 5 min warm-up walk, 22 min run, 3 min cooldown walk
3: 3 min warm-up walk, 25 min run, 2 min cooldown walk
4: 2 min warm-up walk, 30 min run, 2 min cooldown walk