標題: grey black air max 90 Editors note [打印本頁] 作者:
jgaoqy1019 時間: 2017-5-29 15:10 標題: grey black air max 90 Editors note
" Kim told Runners World. D.(5k). The family festival will begin at 9 a.96 and the 60-meter hurdles in 7. McCulloch was a true top-tier athlete in two sports,buy toddler nike shoes online, This plan is a companion to the book Run Your Butt Off! It was developed by Budd Coates four-time Olympic Trials marathoner and Rodale's director of corporate fitness who has helped thousands of runners take their first strides Each week includes four days of workouts and each workout takes roughly 30 minutes to complete The 12-week program starts with 30-minute walks and over the course of the program gradually incorporates segments of running By the final week of the program you'll be running 30 minutes straight Throughout the plan you'll get tips on gear safety and injury-prevention plus advice on how to maintain your healthy eating habits and shed extra pounds
Plan Overview Ways to Purchase
This plan is available for purchase here:
TrainingPeaks · $2599A Runner’s World plan on TrainingPeaks means you’ll get daily emails with your next workout to keep you on track; the ability to easily upload workouts from one of more than 80 training devices (or the option to record manually); displays that allow you to quickly see your actual workouts compared to to your planned workouts; nutrition tracking to monitor your diet; support and answers on the message boards; and more
Calendar Snapshot
Here's a sneak peek at what the plan has in store for you This is week one:
Monday Day 1 · Walk 30 MinutesWelcome to the Run Your Butt Off training plan This program will help you become a runner and shed those extra pounds Developed by Budd Coates four-time Olympic Trials marathoner this training plan is a companion to the book Run Your Butt Off // Each Monday you'll get a note describing your training for the week ahead And every day you'll receive an email reminding you about your workout plus tips on training nutrition and injury prevention This program consists of 12 stages of training Repeat each workout at least three or four times in a week before moving on to the next stage You can complete each stage in a week Or you can stay in a stage for two or three weeks until you're ready to move on Advance at a pace that feels comfortable to you // The most important thing is that you remain consistent working out three or four times a weekThe repetition is what will make walking and eventually runningfeel easier Over a period of weeks and months you'll develop more leg and lung power and you'll even gain more mental endurance As you progress you'll be able to nudge your body to shed its unwanted pounds // This first week starting today you're going to focus on walking nonstop for 30 minutes Get outside or on the treadmill three or four timesDon't worry about how fast you're walking or how far you go // Buy the book Run Your Butt Off and get all the advice on nutrition and exercise that you need to be your best To purchase go to runnersworldcom/rybo
Tuesday Day 2 · RestToday is a rest day You can walk if you like or you can take it easy to save your energy for tomorrow Even if you take the day off you shouldn't be completely sedentary Be as active as you canThe workouts are arranged so that you get a rest day in after most of your workouts But you can develop whatever routine that works best for you Walk on the days when you have enough time to get out the door and get back home without feeling rushed
Wednesday Day 3 · Walk 30 MinutesDon't worry about how fast you're walking or how far you go Just focus on walking for 30 minutesDevelop a routine that's sustainable for the long haul Beginners often make the mistake of exercising intensely for a short period of time then quitting when they don't see results right away If you can stick with this program for 12 weeks you'll start to see the results you're seeking But consistency is the key
Thursday Day 4 · RestToday is a rest day You can walk if you like or you can save your energy for tomorrow Tell your friends and family about your training plan so that they can encourage you to reach your goals and help you celebrate your successes Knowing that someone will be asking about your progress will help nudge you out the door when you're having a tough time getting motivated
Friday Day 5 · Walk 30 MinutesRemember to walk at a pace that feels comfortable for you If you're huffing and puffing you're going too fast Just focus on moving without stopping for 30 minutes
Saturday Day 6 · Walk 30 MinutesThe more active you are the more calories you burn So find little ways to work more activity into your everyday life Take the stairs instead of the elevator park at a far-off space when you're at the store and take the dog for an extra walk The more you move the better
Sunday Day 7 · RestToday is a rest day You can walk if you like or you can take it easy to r
