Taurus T9.9 - Page 46

T9.9
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46
Fri 25 min. After every 10 min. run
for 1 min.
35 min. Running at a moderate
speed
In the fourth week, run for two minutes
after every 10 minutes. Maintain your heart
rate.
In the fourth week, increase the speed
for one minute each. Maintain your
heart rate.
WEEK 5 + 6
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 30 min. Alternate walking and
running
40 min. Running according to
heart rate
Wed 30 min. Alternate walking and
running
40 min. Running according to
heart rate
Fri 30 min. Alternate walking and
running
40 min. Running according to
heart rate
In the fth week, run for three minutes after
every eight minutes. In the sixth week, run
for three minutes after every six minutes.
Maintain your heart rate.
Pay attention to your heart rate.
WEEK 7 + 8
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 35 min. Walk 8 minutes, run 5
minutes
45 min. Running according to
heart rate
Wed 35 min. Walk 8 minutes, run 5
minutes
45 min. Running according to
heart rate
Fri 35 min. Walk 8 minutes, run 5
minutes
45 min. Running according to
heart rate
Increase in the eight week: Walk ve minu-
tes, run seven minutes. Maintain your heart
rate.
If you feel comfortable, then include a
few steps or hills in your training.
Cool-down approximately 5 min. Finish your training at low resistance and
at slow speed. Allow your body to gently
slow back down.