Bowflex T9 - Page 25

25
Week Workout#1 Workout#2 Workout#3
1
5minutewarmup 5minutewarmup 5minutewarmup
1minjog 1minjog 1minjog
1.5minwalk 1.5minwalk 1.5minwalk
1minjog 1minjog 1minjog
1.5minwalk 1.5minwalk 1.5minwalk
1minjog 1minjog 1minjog
1.5minwalk 1.5minwalk 1.5minwalk
1minjog 1minjog 1minjog
1.5minwalk 1.5minwalk 1.5minwalk
1minjog 1minjog 1minjog
1.5minwalk 1.5minwalk 1.5minwalk
1minjog 1minjog 1minjog
1.5minwalk 1.5minwalk 1.5minwalk
1minjog 1minjog 1minjog
1.5minwalk 1.5minwalk 1.5minwalk
1minjog 1minjog 1minjog
1.5minwalk 1.5minwalk 1.5minwalk
5minutecooldown 5minutecooldown 5minutecooldown
2
5minutewarmup 5minutewarmup 5minutewarmup
1.5minutejog 1.5minutejog 1.5minutejog
2minutewalk 2minutewalk 2minutewalk
1.5minutejog 1.5minutejog 1.5minutejog
2minutewalk 2minutewalk 2minutewalk
1.5minutejog 1.5minutejog 1.5minutejog
2minutewalk 2minutewalk 2minutewalk
1.5minutejog 1.5minutejog 1.5minutejog
2minutewalk 2minutewalk 2minutewalk
1.5minutejog 1.5minutejog 1.5minutejog
2minutewalk 2minutewalk 2minutewalk
1.5minutejog 1.5minutejog 1.5minutejog
2minutewalk 2minutewalk 2minutewalk
5minutecooldown 5minutecooldown 5minutecooldown
3
5minutewarmup 5minutewarmup 5minutewarmup
1.5minutejog 1.5minutejog 1.5minutejog
1.5minutewalk 1.5minutewalk 1.5minutewalk
3minutejog 3minutejog 3minutejog
3minutewalk 3minutewalk 3minutewalk
1.5minutejog 1.5minutejog 1.5minutejog
1.5minutewalk 1.5minutewalk 1.5minutewalk
3minutejog 3minutejog 3minutejog
3minutewalk 3minutewalk 3minutewalk
5minutecooldown 5minutecooldown 5minutecooldown
Warmupandcooldownspeeds1.0mphor75%ofwalkspeed,whicheverisgreater
Week Workout#1 Workout#2 Workout#3
4
5minutewarmup 5minutewarmup 5minutewarmup
3minutejog 3minutejog 3minutejog
1.5minutewalk 1.5minutewalk 1.5minutewalk
5minutejog 5minutejog 5minutejog
2.5minutewalk 2.5minutewalk 2.5minutewalk
3minutejog 3minutejog 3minutejog
1.5minutewalk 1.5minutewalk 1.5minutewalk
5minutejog 5minutejog 5minutejog
5minutecooldown 5minutecooldown 5minutecooldown
5
5minutewarmup 5minutewarmup 5minutewarmup
5minutejog 5minutejog 5minutejog
3minutewalk 3minutewalk 3minutewalk
5minutejog 5minutejog 5minutejog
3minutewalk 3minutewalk 3minutewalk
5minutejog 5minutejog 5minutejog
5minutecooldown 5minutecooldown 5minutecooldown
6
5minutewarmup 5minutewarmup 5minutewarmup
5minutejog 10minutejog 25minutejog
3minutewalk 3minutewalk 5minutecooldown
8minutejog 10minutejog
3minutewalk 5minutecooldown
5minutejog
5minutecooldown
7
5minutewarmup 5minutewarmup 5minutewarmup
25minutejog 25minutejog 25minutejog
5minutecooldown 5minutecooldown 5minutecooldown
8
5minutewarmup 5minutewarmup 5minutewarmup
28minutejog 28minutejog 28minutejog
5minutecooldown 5minutecooldown 5minutecooldown
9
5minutewarmup 5minutewarmup 5minutewarmup
30minutejog 30minutejog 30minutejog
5minutecooldown 5minutecooldown 5minutecooldown
Warmupandcooldownspeeds1.0mphor75%ofwalkspeed,whicheverisgreater
MY FIRST 5K: This 9-week program is intended for inexperienced runners looking to run their first 5k or simply begin an exercise
routine. It is designed specifically to keep you motivated and engaged, gradually building your strength, increasing your stamina
and giving you the confidence it takes to complete your first 5k.