131 A Christian Guide to Body Stewardship, Diet and Exercise Table 6.14. Sample Endurance Training Plan for Non-Runners. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sled Work * or Tabata Protocol on Airdyne Bike † 45-min. walk 45-min. Walk Sled Work * or Tabata Protocol on Airdyne Bike † 45-min. walk 45-min. Walk 60-min. walk * Push weighted sled 20 yards, rest for 30-60 seconds, repeat 4-6 times † 3 bouts of 4-6 sets of 20-seconds of high-intensity work followed by 10-seconds of low-intensity work with 10-minutes of rest in-between sets Table 6.15. Sample Couch to 5-km Running Program Week Session 1 Session 2 Session 3 1 Brisk 5-min. walk, then alternate 60-sec. of jogging and 90-sec. of walking for 20 min. Brisk 5-min. walk, then alternate 60-sec. of jogging and 90-sec. of walking for 20 min. Brisk 5-min. walk, then alternate 60-sec. of jogging and 90-sec. of walking for 20 min. 2 Brisk 5-min. walk, then alternate 90-sec. of jogging and 2-min. of walking for 20 min. Brisk 5-min. walk, then alternate 90-sec. of jogging and 2-min. of walking for 20 min. Brisk 5-min. walk, then alternate 90-sec. of jogging and 2-min. of walking for 20 min. 3 Brisk 5-min. walk., then jog 200-yds (or 90-sec.), walk 200-yds (or 90-sec.), jog 400yds (or 3-min.), walk 400-yds (or 3-min.) Brisk 5-min. walk., then jog 200-yds (or 90-sec.), walk 200-yds (or 90-sec.), jog 400yds (or 3-min.), walk 400-yds (or 3-min.) Brisk 5-min. walk., then jog 200-yds (or 90-sec.), walk 200-yds (or 90-sec.), jog 400yds (or 3-min.), walk 400-yds (or 3-min.) 4 Brisk 5-min. walk., then jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5-min.), walk ¼ mi. (or 2.5min.), jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5-min.) Brisk 5-min. walk., then jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5-min.), walk ¼ mi. (or 2.5min.), jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5-min.) Brisk 5-min. walk., then jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5-min.), walk ¼ mi. (or 2.5min.), jog ¼-mi. (or 3-min.), walk ⅛-mi. (or 90-sec.), jog ½-mi. (or 5-min.) 5 Brisk 5-min. walk., then jog ½-mi. (or 5-min.), walk ¼-mi. (or 3-min.), jog ½-mi. (or 5-min.), walk ¼-mi. (or 3-min.), Jog ½-mi. (or 5-min.) Brisk 5-min. walk., then jog ¾-mi. (or 8-min.), walk ½-mi. (or 5-min.), jog ¾-mi. (or 8-min.) Brisk 5-min. walk., then jog 2.0-mi. (or 20-min.) with no walking 6 Brisk 5-min. walk., then Jog ½-mi. (or 5-min.), walk ¼-mi. (or 3-min.), jog ¾-mi. (or 8-min.), walk ¼-mi. (or 3-min.), Jog ½-mi. (or 5-min.) Brisk 5-min. walk., then jog 1-mi. (or 10-min.), walk ¼-mi. (or 3-min.), jog 1-mi. (or 10min.) Brisk 5-min. walk., then jog 2¼-mi. (or 25-min.) with no walking
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