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Fitness Builds Health

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10 Healthy Ideas:

  1. Drink water
  2. Stop smoking
  3. Walk after eating
  4. Floss your teeth
  5. Use the stairs
  6. Play a sport
  7. Take vitamins
  8. Go dancing
  9. One less cookie
 10. Stretch daily

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Calories Burned (est.)
per 30 min for 150 lb person

Sleeping
TV Watching
Sitting/Reading
Yoga/Stretching
Bowling
Weight lifting
Walking (3 mph)
Yard work
Hiking
Aerobics
Swimming
Jogging
Bicycling
Running (7 mph)

31
34
61
85
102
102
112
138
170
204
221
238
272
391


 

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Schedules: Training Logs & Fitness Program Calendars

It is highly recommended to put your training schedule in writing. A monthly calendar format is handy so you can not only schedule training sessions, but add comments after each one to help you monitor progress and make adjustments. You might start by using a standard wall calendar where you can write in each days information. Eventually, you may find it useful to use a notebook or appointment calendar to have room for additional comments and data.

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

  12-12:20pm
Walk
12-12:20pm
Walk
  12-12:20pm
Walk

6-7pm
Aerobics
12-12:20pm
Walk
9-10am
Bike (park)
Considerations for your calendar
  1. Schedule times that you'll be most likely to keep regularly.
  2. Be prepared to re-schedule outdoor activities in case of bad weather.
  3. Check with friends for convenient times that they can join you.
  4. Give yourself some time before and after for stretching or warm-up.
  5. Make it a habit to have water or sports drink with you.
  6. Wear a fitness-related T-shirt to pump yourself up!

Download FREE Training Calendars

Monthly training calendars are coming soon. We will have blank pages for you to customize, as well as Beginner, Intermediate, and Advanced training programs featuring walking, running, biking, swimming, and weight training.

Sample Beginner Half-Marathon (13.1 miles) Training Program
Prior to start, you should be comfortable running 15-20 miles per week for several weeks spread out over 3-5 days.

WK

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

T

10 off 3 miles 5 miles 3 miles
tempo
off bike/swim 6 miles 17
9 off 3 mi speed:
intervals
5 miles 4 miles off bike/swim 7 miles 19
8 off 3 mi speed:
intervals
5 miles 3 miles
tempo
off 3 miles 8 miles 22
7 off 4 mi speed:
intervals
5 miles 4 miles off bike/swim 9 miles 22
6 off 4 mi speed:
intervals
5 miles 3 miles
tempo
off 3 miles 10 miles 25
5 off 4 mi speed:
intervals
5 miles 5 miles off bike/swim 11 miles 25
4 off 4 mi speed:
intervals
5 miles 3 miles
tempo
off or
bike/swim
5 miles 10 miles 27
3 off 4 mi speed:
intervals
5 miles 4 miles off or
bike/swim
5 miles 12 miles 30
2 off 5 mi speed:
intervals
6 miles 5 miles off or
bike/swim
5 miles 9 miles 30
1 off 4 miles
tempo
5 miles off or
bike/swim
4 miles off 13.1 mi
RACE
26


Running or Walking

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...and all towns in between!




 


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