Congratulations, you have made it through three weeks now. Hopefully, everything is going well and you are feeling fine. This week we will again go a little further. It should not be very difficult to go the extra time. Let me reiterate it is never too late to start walking or running. If you would like to start this week email me and I will send you the plans, or go to http://www.mountainhealth.blogspot.com.
Week four agenda
Low activity plan: Follow this plan if you are not very active in your daily life.
This week you should try and walk 20 minutes all at one time. Last week the time was split between the morning and afternoon. The extra time this week should not be much of a problem. Do this everyday, or at least 5 days this week.
Moderate activity plan: Follow this plan if you normally walk or exercise, but want to get in better shape and increase the amount of exercise you want to be able to perform.
If following this plan you should perform a slow walk warm up for 5 minutes, increase your pace to where you notice yourself breathing a little bit harder for 25 minutes, then slow back down for 5 minutes. Try and do this everyday, but at least 5 days this week.
Running plan: Follow this plan if you are in a little better shape, but do not run much and you want to improve your conditioning.
For this week, walk 3 minutes then run for 12 minutes. Do this 2 times for a total of 30 minutes. Try and do this 3-4 times this week.
That’s it for week four. Get out and continue move and I will see you in week 5.
As always, in addition to improving your overall health, the goal of this is to get you to finish the Mountain Heritage 5K run/walk. I encourage you to go ahead and sign-up for the race by contacting Rex Frohnapfel at 606-632-0820 or Ryan Sexton at 606-633-8888.
Please feel free to contact me with any questions or comments you may have. I enjoy reading or hearing any feedback you may want to give.
Paul H Caudill
(859) 533-0309
phcaud01@gwise.louisville.edu
