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40 Day running program for 40 - 50 year olds.

Everyday is designed for a 30 minute workout routine. So you will need a stopwatch or a watch. Follow this program just as it is planned out, make plans on working out 4 to 6 times per week, if you do not make at least 4 times in any given week you need to go back redo that week. But whatever you do, do not give up. DAY #1 THROUGH DAY #3 #1) walk for 30 minutes DAY #4 THROUGH DAY #8 #1) walk for 7 minutes, then jog for 2 minutes #2) walk for 8 minuets, then jog for 2 minute #3) walk for 7 minutes, then jog for 1 minute #4) walk for four minutes cool down DAY #9 THROUGH DAY #11 #1) walk 7 for minutes, then jog for four minutes #2) walk 7 for minutes, then jog for three minutes #3) walk 6 for minutes, then SPRINT (or run hard)for 10 seconds #4) walk for minutes, then SPRINT (or run hard) for 5 seconds DAY #12 THROUGH DAY #20 #1) walk for 6 minutes, then jog for 6 minutes #2) walk for 7 minutes, then jog for 3 minutes #3) walk for 3 minutes, then jog for 3 minutes #4) walk for 4 minutes cool down DAY #21 THROUGH DAY #23 #1) walk for 3 minutes, jog for eight minutes #2) walk for 3 minutes, then SPRINT (or run hard) for 15 seconds #3) walk for 3 minutes, then SPRINT (or run hard) for 10 seconds #4) walk for 3 minutes, then SPRINT (or run hard) for 8 seconds #5) walk for 5 minutes, then SPRINT (or run hard) for 8 seconds #6) walk for 5 minutes, then jog for 1 minute #7) walk for 2 minutes cool down DAY #24 THROUGH DAY #29 #1) walk for 5 minutes, then jog for 10 minutes #2) walk for 5 minutes, then jog for 7 minutes #3) walk for 3 minutes cool down DAY #30 THROUGH DAY #35 #1) walk for 4 minutes, then jog for 15 minutes #2) walk for 3 minutes, then jog for 5 minutes #3) walk for 3 minutes cool down DAY #36 THROUGH DAY # 40 #1) walk for 3 minutes, then jog for 27 minutes Dale Dupree copyright 2007.


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Biking Running Swim Workout
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