Want to be able to run 3 miles in 30 minutes in just a few weeks?

Hi Team,

 

Here is a program that was created for the former jogger or runner, who has taken a few months off, but still not to far out of condition and not more than 35 pounds overweight.

 

(As always, consult your physician before starting any type of new exercise program or diet. Let an expert be the judge on whether you are fit enough to start the program you have in mind.)

 

The program consist of three main parts.

 

First fat burning... this program will for sure burn fat. Second endurance.... your endurance and breathing patterns will improve over the next 30 days. Third body shaping... the shape of your body should change for the better, regardless of whatever it looks like now. After 30 days you will see a noticeable difference.

 

Everyday is a 30 minute workout to be complete 4 - 6 times per week. So you will need a stopwatch or a watch if you miss more than three days per week you will need to go back and repeat that week. But whatever you do...  don't give up.

 

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DAY #1 Though DAY #4
#1) Walk for five minutes, and then jog for 1 minute

#2) walk for five minutes, and then jog for two minutes

#3) walk for five minutes, and then jog for two minutes

#4) walk for four minutes, and then SPRINT for 8 seconds

#5 walk for two minutes to cool down.

 

DAY 5 Through DAY 9

#1) walk for four minutes, and then jog for two minutes

#2) walk for four minutes, and then jog for three minutes

#3) walk for three minutes, and then jog for three minutes

#4) walk for three minutes, and then jog for three minutes

#5) walk for two minutes, and then SPRINT for 10 seconds

#6) walk three minutes for cool down.

 

DAY 10 Through DAY 13

#1) walk for three minutes, then jog for three minutes

#2) walk for two minutes, then SPRINT for 15 seconds

#3) walk for two minutes, then SPRINT for 15 seconds

#4) walk for two minutes, then SPRINT for 10 seconds

#5) walk for two minutes, then SPRINT for 10 seconds

#6) walk for two minutes, then jog for three minutes

#7) walk for two minutes, then jog for three minutes

#8) walk for two minutes, then jog for two minutes

#9) walk two minutes for cool down

 

DAY 14 Through DAY 17

#1) walk for three minutes, then jog for six minutes

#2) walk for three minutes, then jog for four minutes

#3) walk for two minutes, then jog for three minutes

#4) walk for two minutes, then jog for three minutes

#5) walk for one minute, then jog for one minute

#6) walk for two minute cool down

 

DAY 18 Through 21

#1) walk for three minutes, then jog for eight minutes

#2) walk for three minutes, then jog for six minutes

#3) walk for three minutes, then SPRINT for 15 seconds

#4) walk for two minutes, then SPRINTS for 15 seconds

#5) walk for two minutes, then SPRINT for 10 seconds

#6) walk for two minute cool down

 

DAY 22 Through 24

#1) walk for two minutes, then jog for ten minutes

#2) walk for two minutes, then jog for eight minutes

#3) walk for one minutes, then jog for two minutes

#4) walk for one minute, then jog for one minute

#5) walk for two minutes cool down

 

DAY 25 AND DAY 26

#1) walk for one minute, then jog for sixteen minutes

#2) walk for two minutes, then jog for ten minutes

#3) walk for as long as you need for cool down

 

DAY 27 AND 28

#1) walk for one minute, then jog for twenty minutes

#2) walk for two minutes, then SPRINT for 15 seconds

#3) walk for one minute, then SPRINT for 15 seconds

#4) walk for one minute, then jog for three minutes

#5) walk for two minutes for cool down

 

DAY 29

JOG FOR 30 STRAIGHT MINUTES EASY do not over do it just a nice easy pace.

 

DAY 30

JOG FOR 30 STRAIGHT MINUTES AGAIN BUT TIME PUT MORE INTO IT, AT THIS POINT YOU SHOULD BE AT THE THREE MILE IN 30 MINUTES.

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Your Mentors Club Success Library is filled with exercise tips & techniques for just about everyone. So if you are in need of a quick summer makeover... log into the Library right away to find the exercise and diet tips that best fits your needs and likes. Then check with your physician to make sure it is OK with them. Once approved.... be like Mike & "Just Do It"  :  )

 

Blessings,
Dr. Reggie Cochran Ph.D. DCH CPMA DD
"I became a World Champion in my field. I
can help you become a Champion in yours"
www.MentorsClub.info