Win & Win Winact Riser Manuel

run a 30-minute volume

Source: Felisa Miller

This is a `user decides to start running the first time. He has not practiced any sport before. We propose a
mesocycle 7 microcycles to reach the end you get a volume of 30 '
From there and begin other work.

week		MONDAY WEDNESDAY	FRIDAY	SUNDAY
1 ª	Walk 25 '	Walk 30'	Walk 35 '	Walk 40'
2 ª	3 x (Run 3 ' Walk 6')	3x (Run 4 ' + Walk 5 ')	3x (Run 3' + Walk 4 ')	3x (Run 4' + Walk 4 ')
3 rd	3 x (Run 3 '+ Walk 3')	3 x (Run 5 '+ Walk 3')	3 x (Run 4 '+ Walk 2')	3 x (Run 3 '+ Walk 2')
4 th	3 x (Run 6 '+ Walk 2')	3 x (Run 7 '+ Walk 3')	3 x (Run 8 '+ Walk 4')	2x (Running 10 '+ Caminar5)
5 th	2x (Run 12 '+ Walk 5')	2x (Run 15 '+ Walk 3')	2x (Run 15 '+ Walk 2')	Run 18 '
6 th	Run 18' Walk 4 ' Run 10 '	Run 20 ' Walk 3' Run 10 '	Run 20' Walk 3 ' Run 10'	Run 25 '
7 th	Run 20'	Run 25 '	Run 20'	RUN 30 '

garrido