Week One -> 3.5 min fast walk / 30 sec jog
Week Two -> 3.5 min walk / 1 min jog
Week Three -> 3.5 min walk / 1.5 min jog
Week Four -> 3 min walk / 1 min jog
Week Five -> 3 min walk / 2 min jog
Week Six -> 2 min walk / 3 min [...]

Walk 3 min and 30 sec
Jog 30 sec
Do this 12 times.
Here’s our route, thereabouts, http://www.run.com/showroute.asp?map=1799056.
So far so good!

This is today’s interval plan:
Walk 3 minutes and 30 seconds
Jog 30 seconds
Do this 8 times.
For those not able to make it tonight do this routine today or tomorrow and comment below when you’ve done it!!
Way to go guys!!!

Tomorrow at 7:30pm (note the time change!) will be the first of 36 “runs” I’ll be leading down at Kits Beach.
The program I created is for beginners who will run 5k with my MS Walk team on April 25th.
Msg me if you want to be a part of the action and get your butt moving!
Again, [...]

Run with me as part of a team the day of the event: Sunday, April 25th @ 8:00am at Ceperley Park in Stanley Park.
Train with the team! Starting this Tuesday (January 26th) we’ll be “running” at Kits beach every Tuesday & Thursday’s at 8pm and Saturday Mornings at 10am.
Print out a pledge form & ask [...]

I am asking you to please join my team, The Rain City Runners, on April 25th for a 5k run around Stanley Park to raise money and awareness for the MS Society of Canada
“Run? I can’t run!” you say?
Yes you can!!
For my part, and as an incentive, I am offering a free graduated running clinic [...]

Day 1 (Push)

Warm up
5 min
AMT
4

Cardio
30 min
Treadmill
6.2

Cool Down
5 min
Treadmill
4 – 3.5

Body Part

Exercise

Weight

Reps

Sets

Explosive
Squat Jump
n/a
15
2

Legs
Push side kicks
n/a
15
2

Chest/Arms
One-arm Cable Chest Press
30lbs
15
2

Shoulders
Push Press
12lbs
15
2

Legs
Squats
20lbs
15
2

Legs
Calf Raises
25lbs
15
2

Legs
Hip Bridge on ball
n/a
15
2

Shoulders
Truck Drivers
5lbs
15
2

Arms
Tricep Extensions
20lbs
15
2

Core
Woodchops
35lbs
15
2

Legs
Laying Abductions
n/a
15
2

Core
Wiggle Plank
45 seconds
-
2

Day 2 (Pull)

Warm up
5 min
Bicycle
4

Cardio
30 min
Treadmill
6.2

Cool Down
5 min
Treadmill
4 – 3.5

Body Part

Exercise

Weight

Reps

Sets

Explosive
Squat Jump
n/a
15
2

Back
Cable Rows (to chest)
40lbs
15
2

Back
Single-arm Pull Down
20lbs
15
2

Leg
Single-leg Lunge
20lbs
15
2

Legs
Hamstring curls on ball
n/a
15
2

Shoulders
Shrugs
20lbs
15
2

Back
Body Rows
n/a
15
2

Arms
Bicep Curls
15lbs
15
2

Arms
Rotator Cuff
20lbs
15
2

Core
Reverse Woodchops
35lbs
15
2

Legs
Laying Adductions
n/a
15
2

Core
Sit Ups
n/a
20
2

Day 3 [...]

STAGE ONE
4 Weeks to completion
(September 1st – September 28th)
Goal: Strengthen Connective Tissue & Build Endurance
Program Outline: 4 day split, 2 push and 2 pull with 2 days interval training, 1 rest day
Train For: Muscular Endurance
Intensity: 65%
Reps: 15-20
Sets: 2
Rest: 30 seconds between sets
Systems: Supersets? (push/pull)

STAGE TWO

8 Weeks to completion
(September 28th – November 23rd)
Goal: Increase Lean Muscle [...]