Fall 2017 (08/30/2017 - 11/01/2017)
Group: Joan - Run/Walk
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Aug 27282930311 2












3m warmup walk
12x(30s Run/30s Walk)
OR
24m Power Walk
(Time Trials, Turn around at 12 minutes)
3m cooldown walk
TOTAL: 30 minutes

REST

3m warmup walk
12x(30s Run/30s Walk)
OR
24m Power Walk
(Time Trials, Turn around at 12 minutes)
3m cooldown walk
TOTAL: 30 minutes
3m warmup walk
12x(30s Run/30s Walk)
OR
24m Power Walk
(Time Trials, Turn around at 12 minutes)
3m cooldown walk
TOTAL: 30 minutes
Sep 3 4 5 6 7 8 9

REST

3m warmup walk
12x(30s Run/30s Walk)
OR
24m Power Walk
(Time Trials, Turn around at 12 minutes)
3m cooldown walk
TOTAL: 30 minutes

REST

3m warmup walk
12x(30s Run/30s Walk)
OR
24m Power Walk
(Turn around at 12 minutes)
3m cooldown walk
TOTAL: 30 minutes

REST

3m warmup walk
12x(30s Run/30s Walk)
OR
24m Power Walk
(Turn around at 12 minutes)
3m cooldown walk
TOTAL: 30 minutes
3m warmup walk
12x(30s Run/30s Walk)
OR
24m Power Walk
(Turn around at 12 minutes)
3m cooldown walk
TOTAL: 30 minutes
Sep 10111213141516

REST

3m warmup walk
12x(30s Run/30s Walk)
OR
24m Power Walk
(Turn around at 12 minutes)
3m cooldown walk
TOTAL: 30 minutes

REST

3m warmup walk
8x(1m Run/2m Walk)
OR
24m Power Walk
3m cooldown walk
TOTAL: 30 minutes

REST

3m warmup walk
8x(1m Run/2m Walk)
OR
24m Power Walk
3m cooldown walk
TOTAL: 30 minutes
3m warmup walk
8x(1m Run/2m Walk)
OR
24m Power Walk
3m cooldown walk
TOTAL: 30 minutes
Sep 17181920212223

REST

3m warmup walk
8x(1m Run/2m Walk)
OR
24m Power Walk
3m cooldown walk
TOTAL: 30 minutes

REST

3m warmup walk
8x(2m Run/2m Walk)
OR
32m Power Walk
3m cooldown walk
TOTAL: 38 minutes

REST

3m warmup walk
8x(2m Run/2m Walk)
OR
32m Power Walk
3m cooldown walk
TOTAL: 38 minutes
3m warmup walk
8x(2m Run/2m Walk)
OR
32m Power Walk
3m cooldown walk
TOTAL: 38 minutes
Sep 24252627282930

REST

3m warmup walk
8x(2m Run/2m Walk)
OR
32m Power Walk
3m cooldown walk
TOTAL: 38 minutes

REST

3m warmup walk
10x(2m Run/1m Walk)
OR
30m Power Walk
3m cooldown walk
TOTAL: 36 minutes

REST

3m warmup walk
10x(2m Run/1m Walk)
OR
30m Power Walk
3m cooldown walk
TOTAL: 36 minutes
3m warmup walk
10x(2m Run/1m Walk)
OR
30m Power Walk
3m cooldown walk
TOTAL: 36 minutes
Oct 1 2 3 4 5 6 7

REST

3m warmup walk
10x(2m Run/1m Walk)
OR
30m Power Walk
3m cooldown walk
TOTAL: 36 minutes

REST

3m warmup walk
10x(2m Run/1m Walk)
OR
30m Power Walk
3m cooldown walk
TOTAL: 36 minutes

REST

3m warmup walk
10x(2m Run/1m Walk)
OR
30m Power Walk
3m cooldown walk
TOTAL: 36 minutes
3m warmup walk
10x(2m Run/1m Walk)
OR
30m Power Walk
3m cooldown walk
TOTAL: 36 minutes
Oct 8 9 1011121314

REST

3m warmup walk
10x(2m Run/1m Walk)
OR
30m Power Walk
3m cooldown walk
TOTAL: 36 minutes

REST

3m warmup walk
8x(3m Run/1m Walk)
OR
32m Power Walk
3m cooldown walk
TOTAL: 38 minutes

REST

3m warmup walk
8x(3m Run/1m Walk)
OR
32m Power Walk
3m cooldown walk
TOTAL: 38 minutes
3m warmup walk
8x(3m Run/1m Walk)
OR
32m Power Walk
3m cooldown walk
TOTAL: 38 minutes
Oct 15161718192021

REST

3m warmup walk
8x(3m Run/1m Walk)
OR
32m Power Walk
3m cooldown walk
TOTAL: 38 minutes

REST

3m warmup walk
8x(4m Run/1m Walk)
OR
40m Power Walk
3m cooldown walk
TOTAL: 46 minutes

REST

3m warmup walk
8x(4m Run/1m Walk)
OR
40m Power Walk
3m cooldown walk
TOTAL: 46 minutes
3m warmup walk
8x(4m Run/1m Walk)
OR
40m Power Walk
3m cooldown walk
TOTAL: 46 minutes
Oct 22232425262728

REST

3m warmup walk
8x(4m Run/1m Walk)
OR
40m Power Walk
3m cooldown walk
TOTAL: 46 minutes

REST

3m warmup walk
8x(5m Run/1m Walk)
OR
48m Power Walk
3m cooldown walk
TOTAL: 54 minutes

REST

3m warmup walk
8x(5m Run/1m Walk)
OR
48m Power Walk
3m cooldown walk
TOTAL: 54 minutes
3m warmup walk
8x(5m Run/1m Walk)
OR
48m Power Walk
3m cooldown walk
TOTAL: 54 minutes
Oct 2930311 2 3 4

REST

3m warmup walk
8x(5m Run/1m Walk)
OR
48m Power Walk
3m cooldown walk
TOTAL: 54 minutes

REST

3m warmup walk
1m Run/2m Walk
OR
Power Walk
3m cooldown walk
TOTAL: The inner loop at Memorial Park

REST


REST

Goal Race !
Alex's 5K