The boys from Le Parkour Natal have published a very intersting running program for those of you willing to get up with your resistance and running performance.
1st Week
This plan consists of a mix of runs and walks, in that way you don’t get easily tired and you start to get used with the exercises.
Program – Walk for 5 minutes and then run for 1 minute. Next walk for 4 minutes and then run for 2. Keep decreasing the time of walks and increasing the runs until u get 1 to 5 minutes.
Speed – Moderated.
Duration – 30 minutes.
Regularity – 3 times/week.
2nd Week
It’s similar with the first week program however we are increasing the period of time since your resistance is getting better, check it out:
Program – Walk for 5 minutes and then run for 1 minute. Next walk for 4 minutes and then run for 2. Keep decreasing the time of walks and increasing the runs until u get 1 to 5 minutes.
Speed – Moderated.
Duration – 1 hour .
Regularity – 3 times/week.
3rd Week
For now on you don’t walk anymore, you just run. Like this:
Day 1 – Run for 15 minutes.
Day 2 – Run 17 minutes.
Day 3 – Run 25 minutes.
Regularity – 3 times/week
4th Week
Congratulations! We got until here! To close the month with a golden key you repeat the program from last week. If you feel like you’re flying then add 2 more minutes each day and finish with a 45 minute walk, like this:
Day 1 – Run for 15 (or 17) minutes and walk fpor 45.
Day 2 – Run 17 (or 19) minutes and walk 45.
Day 3 – Run 25 (or 27) minutes and walk 45.
Regularity – 3 times/week.
Source: Le Parkour Natal
0 Responses to “Le Parkour Running Program (1 month)”