Horizon Fitness 7.0AF Manuel Du Propriétaire page 27

3) 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.
Week Workout #1
1
5 minute warmup
1 min jog
1.5 min walk
1 min jog
1.5 min walk
1 min jog
1.5 min walk
1 min jog
1.5 min walk
1 min jog
1.5 min walk
1 min jog
1.5 min walk
1 min jog
1.5 min walk
1 min jog
1.5 min walk
5 minute cooldown
2 5 minute warmup
1.5 minute jog
2 minute walk
1.5 minute jog
2 minute walk
1.5 minute jog
2 minute walk
1.5 minute jog
2 minute walk
1.5 minute jog
2 minute walk
1.5 minute jog
2 minute walk
5 minute cooldown
3 5 minute warmup
1.5 minute jog
1.5 minute walk
3 minute jog
3 minute walk
1.5 minute jog
1.5 minute walk
3 minute jog
3 minute walk
5 minute cooldown
Warmup and cooldown speeds 1.0 mph or 75% of walk speed, whichever is greater
Workout #2 Workout #3
5 minute warmup 5 minute warmup
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
1 min jog 1 min jog
1.5 min walk 1.5 min walk
5 minute cooldown 5 minute cooldown
5 minute warmup 5 minute warmup
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
1.5 minute jog 1.5 minute jog
2 minute walk 2 minute walk
5 minute cooldown 5 minute cooldown
5 minute warmup 5 minute warmup
1.5 minute jog 1.5 minute jog
1.5 minute walk 1.5 minute walk
3 minute jog 3 minute jog
3 minute walk 3 minute walk
1.5 minute jog 1.5 minute jog
1.5 minute walk 1.5 minute walk
3 minute jog 3 minute jog
3 minute walk 3 minute walk
5 minute cooldown 5 minute cooldown
Week Workout #1 Workout #2
4 5 minute warmup 5 minute warmup
3 minute jog 3 minute jog
1.5 minute walk 1.5 minute walk
5 minute jog 5 minute jog
2.5 minute walk 2.5 minute walk
3 minute jog 3 minute jog
1.5 minute walk 1.5 minute walk
5 minute jog 5 minute jog
5 minute cooldown 5 minute cooldown
5 5 minute warmup 5 minute warmup
5 minute jog 5 minute jog
3 minute walk 3 minute walk
5 minute jog 5 minute jog
3 minute walk 3 minute walk
5 minute jog 5 minute jog
5 minute cooldown 5 minute cooldown
6 5 minute warmup 5 minute warmup
5 minute jog 10 minute jog
3 minute walk 3 minute walk
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
25 minute jog 25 minute jog
5 minute cooldown 5 minute cooldown
8 5 minute warmup 5 minute warmup
28 minute jog 28 minute jog
5 minute cooldown 5 minute cooldown
9 5 minute warmup 5 minute warmup
30 minute jog 30 minute jog
5 minute cooldown 5 minute cooldown
Warmup and cooldown speeds 1.0 mph or 75% of walk speed, whichever is greater
Workout #3
5 minute warmup
3 minute jog
1.5 minute walk
5 minute jog
2.5 minute walk
3 minute jog
1.5 minute walk
5 minute jog
5 minute cooldown
5 minute warmup
5 minute jog
3 minute walk
5 minute jog
3 minute walk
5 minute jog
5 minute cooldown
5 minute warmup
25 minute jog
5 minute cooldown
5 minute warmup
25 minute jog
5 minute cooldown
5 minute warmup
28 minute jog
5 minute cooldown
5 minute warmup
30 minute jog
5 minute cooldown
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