Sunday, October 21, 2007

Program (intermediate level)

  • Level 1 (2 to 3 months of training):
    Day Time Effort
    Monday 30" 50 - 60 % maxHR *
    Tuesday

    Wednesday 30" 50 - 60 % maxHR
    Thursday

    15"

    50 - 60 % maxHR
    Friday 30" 50 - 60 % maxHR
    Saturday

    Sunday 15" 50 - 65 % maxHR

* maxHR = maximum Heart Rate

  • Level 2 (4 to 5 months of training):
    Day Time Effort
    Monday 30" 50 - 60 % maxHR *
    Tuesday

    Wednesday 30" 50 - 60 % maxHR
    Thursday 20" 50 - 65 % maxHR
    Friday 30" 50 - 60 % maxHR
    Saturday

    Sunday 20" 50 - 65 % maxHR

    The goal is everyday walking (with one day off), and higher effort with intervals. Continues next week...

Sunday, October 14, 2007

Did you start to walk?

Try our poll (left) and be honest :). It's for your good.

If you already started - BRAVO! Just go on! IF you want to start, but don't find some time, try something else: use the stairs instead of the elevator, walk to the store instead of driving (well, if it isn't at 10 km). The well known tricks :)

If you want to progress (hey, it means that you already walk!), I offer two beginners programs. Find some time for yourself 3 or 4 times a week.

 

Beginners 1 (less than 4 weeks of walking):

Day

Time Effort
Monday 20-30" 50 - 60% maxHR *
Tuesday

Wednesday 25" 50 - 60 maxHR
Thursday

Friday 30" 50 - 60 % maxHR
Saturday

Sunday 15" 50 - 60 % maxHR

* maxHR = maximum Heart Rate (see 2007-28-02, Workouts with Heart Zones)

Beginners 2 (between 4 and 8 weeks of training):

Day Time Effort
Monday 30-35" 50 - 60 % maxHR
Tuesday    
Wednesday 30" 50 - 60 % maxHR
Thursday    
Friday 30" 50 - 60% maxHR
Saturday    
Sunday 15" 50 - 60% maxHR

I started like this... and you can do it, too! Next time - for advanced walkers.
 

Wednesday, October 3, 2007

CIBC Run For The Cure

DSC02403 DSC02405
 DSC02406  DSC02407
 DSC02410  DSC02408
DSC02423 DSC02424

Isn't it fantastic? A crowd of 25 000 gathered this weekend in Montreal to walk and run for Canadian Breast Cancer Foundation.
Everyone can do something to help find the cure for breast cancer - a donation and a participation. Every little thing that gives hope that one day this illness will disappear or, at least, be easier to prevent and cure.

Together, we can do more than individually, so let's run, walk, meet... For a new hope and a better future of women and men (yes, event the men can have this form of cancer - only this year, 170 men in Canada, 80 in Austria, etc. will be diagnosed with this illness). And gather in even bigger number next year!