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...

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.

CIBC Run For The Cure

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!