5%20Training%20Programs

5%20Training%20Programs - TrainingPrograms HPS1570Walk/Jog...

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Training Programs HPS 1570 Walk/Jog Mrs. Doris Morris
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Rockport Fitness Walking Test: 1. Walk one mile as fast as possible 2. Check pulse immediately upon stopping 3. Count pulse for 15 sec and multiply by 4. 4. Chart is found in book or at  http://www.rockport.com/walkingtest Testing
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1.5 Mile Test: Maintain steady pace Use charts on page 63 to determine fitness  category. Testing
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Walking Programs: Jeff Galloway suggest walking 30 minutes, 3 or  more days per week until it feels easy. Progress by increasing pace. Followed by 3-4 short jogs of 30 – 60 sec. See websites or book for beginner level programs. Training Programs
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Jogging Programs: Progression from beginner to advanced: 1. Increase time not more than 10% weekly 2. Mileage rather than should also be established  once at an intermediate level. 3. One day of long distance jogging should be  planned at intermediate levels. 4.
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5%20Training%20Programs - TrainingPrograms HPS1570Walk/Jog...

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