April 2014

Su n Monday Tu e
(pm

We d n e s d a y

Thur

Fri

Saturday

March 31 'k class at fit

1
rest

'k class at fit (pm

3
rest

4
rest, cross train, or walk

5
)risk ' min warmup walk, then do * repetitions of the following# (+ seconds jogging ,+ seconds walking

)risk ' min warmup walk, then do * repetitions of the following# (+ seconds jogging ,+ seconds walking

)risk ' min warmup walk, then do * repetitions of the following# (+ seconds jogging ,+ seconds walking

'k class at fit (pm

8
rest

'k class at fit (pm )risk ' minute warmup walk, ( repetitions of the following# ,+ seconds jogging - minutes walking

10
rest

11
rest, cross train, or walk

12

'k class at fit ,am

)risk ' minute warmup walk, ( repetitions of the following# ,+ seconds jogging - minutes walking

)risk ' minute warmup walk, ( repetitions of the following# ,+ seconds jogging - minutes walking

13

14

'k class at fit (pm

15
rest

16 'k class at fit

(pm

17
rest

18
rest, cross train, or walk

'k class at fit ,am

' min warmup walk, then . minutes jogging ,+ seconds walking ' minutes jogging - / minutes walking . minutes jogging ,+ seconds walking ' minutes jogging

' min warmup walk, then . minutes jogging ,+ seconds walking ' minutes jogging - / minutes walking . minutes jogging ,+ seconds walking ' minutes jogging

' min warmup walk, then . minutes jogging ,+ seconds walking ' minutes jogging - / minutes walking . minutes jogging ,+ seconds walking ' minutes jogging

20

21

'k class at fit (pm

22
rest

23

'k class at fit (pm

24
rest

25
rest, cross train, or walk

26
' min warmup walk, then ' minutes jogging . minutes walking ' minutes jogging . minutes walking ' minutes jogging

' min warmup walk, then ' minutes jogging . minutes walking ' minutes jogging . minutes walking ' minutes jogging

' min warmup walk, then ' minutes jogging . minutes walking ' minutes jogging . minutes walking ' minutes jogging

27

28

'k class at fit (pm

2
rest

30 'k class at fit

(pm

' min warmup walk, then ' minutes jogging . minutes walking * minutes jogging . minutes walking ' minutes jogging

May 1
rest

2
rest, cross train, or walk

May 3 class T)D

' min warmup walk, then ' minutes jogging . minutes walking * minutes jogging . minutes walking ' minutes jogging

' min warmup walk, then ' minutes jogging . minutes walking * minutes jogging . minutes walking ' minutes jogging

Cross training= lifting weights, walking, bicycling, swimming, etc. Always warm up before and always cool down and stretch after. The classes at fit are group sessions. Do the other sessions on your own. This schedule is just a guide. Adjust as needed to fit your schedule. Saturday runs can be done on riday if needed. !ust remember to gi"e yourself a day off in between.

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