Fort4Fitness/INC Challenge

By Mary Collins
By Nina Settappa

November 18, 2010 Updated Nov 18, 2010 at 5:14 PM EDT

FORT WAYNE, Ind., (Indiana'sNewsCenter) ---In just four months thousands will pack the streets of Fort Wayne for the third annual Fort 4 Fitness run/walk festival in Fort Wayne. Today marks our third year of training a group of brave area residents who have written in asking to help them change their lives for the better.

You can train along with us and become a fan of our facebook page @ Indiana's NewsCenter Fort4Fitness Challenge.

Here's your 13 run/walk program..

Days 1-4 walk 20 minutes
Days 5-8 walk 30 minutes

Do program on Monday, Wednesday, Friday, Saturday (Days 2,4,6,7)
*Do not run on the off days.

Week 1 Run 1 minute, walk 5 minute. Repeat 5 times (30 minutes)
Week 2 Run 2 minutes, walk 4 minutes. Repeat 5 times (30 minutes)
Week 3 Run 3 minutes, walk 3 minutes. Repeat 5 times (30 minutes)
Week 4 Run 4 minute, walk 2 minutes. Repeat 5 times (30 minutes)
Week 5 Run 5 minutes, walk 2.5 minutes. Repeat 4 times (30 minutes)
Week 6 Run 6 minutes, walk 2 minutes. Repeat 3 times, then run 6 minutes (30 minutes)
Week 7 Run 7 minutes, walk 3 minutes. Repeat 3 times (30 minutes)
Week 8 Run 8 minutes, walk 2 minutes. Repeat 3 times (30 minutes).
Week 9 Run 9 minutes, walk 2 minutes. Repeat 2 times, then run 8 minutes (30 minutes)
Week 10 Run 9 minutes, walk 1 minute. Repeat 3 times (30 minutes)
Week 11 Run 13 minutes, walk 2 minutes. Repeat 2 times (30 minutes)
Week 12 Run 14 minutes, walk 1 minute. Repeat 2 times (30 minutes)
*If you feel tired, repeat Week 9 before moving to Week 10
Week 13 Run 30 minutes.

Begin with the week number that corresponds to your current tolerance.

Always conclude training session with static stretching of the calves, quads, hamstrings,
hip extensors, hip flexors, and lateral hip muscles.




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