Fall 2017 (08/30/2017 - 11/01/2017) Group: Joan - Run/Walk |

Participants may choose the Run/Walk program or Power Walk the same distance. Turn around halfway. Follow the Outer Loop until week #9.

Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |

Aug 27 | 28 | 29 | 30 | 31 | 1 | 2 |

3m warmup walk 12x(30s Run/30s Walk) OR24m Power Walk (Time Trials, Turn around at 12 minutes) 3m cooldown walk TOTAL: 30 minutes | REST | 3m warmup walk 12x(30s Run/30s Walk) OR24m Power Walk (Time Trials, Turn around at 12 minutes) 3m cooldown walk TOTAL: 30 minutes | 3m warmup walk 12x(30s Run/30s Walk) OR24m 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) OR24m Power Walk (Time Trials, Turn around at 12 minutes) 3m cooldown walk TOTAL: 30 minutes | REST | 3m warmup walk 12x(30s Run/30s Walk) OR24m Power Walk (Turn around at 12 minutes) 3m cooldown walk TOTAL: 30 minutes | REST | 3m warmup walk 12x(30s Run/30s Walk) OR24m Power Walk (Turn around at 12 minutes) 3m cooldown walk TOTAL: 30 minutes | 3m warmup walk 12x(30s Run/30s Walk) OR24m Power Walk (Turn around at 12 minutes) 3m cooldown walk TOTAL: 30 minutes |

Sep 10 | 11 | 12 | 13 | 14 | 15 | 16 |

REST | 3m warmup walk 12x(30s Run/30s Walk) OR24m Power Walk (Turn around at 12 minutes) 3m cooldown walk TOTAL: 30 minutes | REST | 3m warmup walk 8x(1m Run/2m Walk) OR24m Power Walk 3m cooldown walk TOTAL: 30 minutes | REST | 3m warmup walk 8x(1m Run/2m Walk) OR24m Power Walk 3m cooldown walk TOTAL: 30 minutes | 3m warmup walk 8x(1m Run/2m Walk) OR24m Power Walk 3m cooldown walk TOTAL: 30 minutes |

Sep 17 | 18 | 19 | 20 | 21 | 22 | 23 |

REST | 3m warmup walk 8x(1m Run/2m Walk) OR24m Power Walk 3m cooldown walk TOTAL: 30 minutes | REST | 3m warmup walk 8x(2m Run/2m Walk) OR32m Power Walk 3m cooldown walk TOTAL: 38 minutes | REST | 3m warmup walk 8x(2m Run/2m Walk) OR32m Power Walk 3m cooldown walk TOTAL: 38 minutes | 3m warmup walk 8x(2m Run/2m Walk) OR32m Power Walk 3m cooldown walk TOTAL: 38 minutes |

Sep 24 | 25 | 26 | 27 | 28 | 29 | 30 |

REST | 3m warmup walk 8x(2m Run/2m Walk) OR32m Power Walk 3m cooldown walk TOTAL: 38 minutes | REST | 3m warmup walk 10x(2m Run/1m Walk) OR30m Power Walk 3m cooldown walk TOTAL: 36 minutes | REST | 3m warmup walk 10x(2m Run/1m Walk) OR30m Power Walk 3m cooldown walk TOTAL: 36 minutes | 3m warmup walk 10x(2m Run/1m Walk) OR30m 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) OR30m Power Walk 3m cooldown walk TOTAL: 36 minutes | REST | 3m warmup walk 10x(2m Run/1m Walk) OR30m Power Walk 3m cooldown walk TOTAL: 36 minutes | REST | 3m warmup walk 10x(2m Run/1m Walk) OR30m Power Walk 3m cooldown walk TOTAL: 36 minutes | 3m warmup walk 10x(2m Run/1m Walk) OR30m Power Walk 3m cooldown walk TOTAL: 36 minutes |

Oct 8 | 9 | 10 | 11 | 12 | 13 | 14 |

REST | 3m warmup walk 10x(2m Run/1m Walk) OR30m Power Walk 3m cooldown walk TOTAL: 36 minutes | REST | 3m warmup walk 8x(3m Run/1m Walk) OR32m Power Walk 3m cooldown walk TOTAL: 38 minutes | REST | 3m warmup walk 8x(3m Run/1m Walk) OR32m Power Walk 3m cooldown walk TOTAL: 38 minutes | 3m warmup walk 8x(3m Run/1m Walk) OR32m Power Walk 3m cooldown walk TOTAL: 38 minutes |

Oct 15 | 16 | 17 | 18 | 19 | 20 | 21 |

REST | 3m warmup walk 8x(3m Run/1m Walk) OR32m Power Walk 3m cooldown walk TOTAL: 38 minutes | REST | 3m warmup walk 8x(4m Run/1m Walk) OR40m Power Walk 3m cooldown walk TOTAL: 46 minutes | REST | 3m warmup walk 8x(4m Run/1m Walk) OR40m Power Walk 3m cooldown walk TOTAL: 46 minutes | 3m warmup walk 8x(4m Run/1m Walk) OR40m Power Walk 3m cooldown walk TOTAL: 46 minutes |

Oct 22 | 23 | 24 | 25 | 26 | 27 | 28 |

REST | 3m warmup walk 8x(4m Run/1m Walk) OR40m Power Walk 3m cooldown walk TOTAL: 46 minutes | REST | 3m warmup walk 8x(5m Run/1m Walk) OR48m Power Walk 3m cooldown walk TOTAL: 54 minutes | REST | 3m warmup walk 8x(5m Run/1m Walk) OR48m Power Walk 3m cooldown walk TOTAL: 54 minutes | 3m warmup walk 8x(5m Run/1m Walk) OR48m Power Walk 3m cooldown walk TOTAL: 54 minutes |

Oct 29 | 30 | 31 | 1 | 2 | 3 | 4 |

REST | 3m warmup walk 8x(5m Run/1m Walk) OR48m Power Walk 3m cooldown walk TOTAL: 54 minutes | REST | 3m warmup walk 1m Run/2m Walk ORPower Walk 3m cooldown walk TOTAL: The inner loop at Memorial Park | REST | REST | Goal Race !Alex's 5K |