First week
Monday: Walk for 8 minutes, and cycle between fast and slow groups (walk as fast as possible 1 min, and 3 points for medium speed is 1 group).
Wednesday: Walk at medium speed 15 minutes, three groups walk alternately (jogging 1 minute, walk at medium speed for 4 minutes).
Friday: Walk at medium speed 12 minutes, and four groups walk alternately (1: 13).
Second week
Monday: fast walking 10 minutes, three groups of fast and slow walking cycles (l minutes 13 minutes).
Tuesday: Walk at a medium speed 12 minutes, and three groups walk alternately (2 minutes, 14 minutes, 2 minutes, 15 minutes, 2 minutes, 16 minutes).
Thursday: Walk at a medium speed for 8 minutes, and cycle five groups (l: 13).
Saturday: Walk 10 minutes, and five groups walk alternately (2 minutes and 12 minutes).
Third week
Monday: Walk at medium speed for 8 minutes, and five groups walk alternately (2 minutes and 12 minutes).
Wednesday: Walk for 6 minutes, and the four groups walk and run alternately (3: 12, 3: 13, 3: 14, 3: 14).
Thursday: 65,438+00 minutes' walk, with 6 groups running alternately (2 minutes, 12 minutes, 2 minutes, 13 minutes, 2 minutes, 14 minutes).
Saturday: Walk for 4 minutes, and five groups alternately run (4: 12, 4: 13, 4: 14, 3: 14, 2: 14).
If physical strength permits, add 30 minutes to walk at a medium speed on the fifth day.
Fourth week
Monday: Walk for 4 minutes, and five groups of running alternately (4 minutes 10 minute, 3 minutes 12 minute, 3 minutes 13 minute, 2 minutes 14 minute, 1 minute/kloc-0.
Wednesday: Walk for 2 minutes, and four groups of walking and running alternately (5 minutes 1 1 minute, 4 minutes 12 minutes, 3 minutes 13 minutes, 2 minutes 14 minutes).
Thursday: 8 minutes' walk, 6 groups of walking and running alternately (2 minutes 12 minutes).
Saturday: Walk 1 min, and three groups of running alternately (8 min, 10 min, 1 min, 5 min, 13 min, 16 min).
If physical strength permits, you can add a day of training and repeat Monday's content.
If you have some special needs, here are some methods for reference.
1. Only willing to walk-some skills can be used to improve the intensity of walking. The first is to speed up the pace, the second is to swing the arm substantially, and the third is to go uphill. It's no use tying sandbags to your wrists or ankles.
2. Just want to run-you can change walking to jogging in the alternation of walking and running, or you can use uphill running instead of speed running.
3. Long time or never exercise-it takes 6-8 weeks to develop basic aerobic exercise ability. First, walk fast twice a week for 10-20 minutes each time, and then add L-2 minutes every week until you can walk for 25 minutes. At this time, start walking three times a week and continue to add L-2 minutes. Finally, when you can walk for 30 minutes three times a week, you can start the above plan.
4. Willing to use the treadmill indoors-you can copy the outdoor plan, but you might as well raise the treadmill by L-2% uphill to make up for the air resistance of outdoor sports.
5. Should we cross?-Yes. One way to cross-sport is to choose content as close as possible to your "highlight". The most similar form to walking and running is to practice the "spacewalker" (or elliptical fitness machine). Because this is not a complete weight-bearing exercise, the effect of enhancing bone density is discounted. Another way of crossing movement is to choose the part of the "main event" that is ignored or practiced less. For runners, some muscle weight-bearing exercises should be carried out to strengthen their strength.