Run walk & tone: melt the pounds away and discover a leaner, stronger you with our 6-week total-body conditioning program

Shape, May, 2005 by Julie Osterman

      MONDAY               TUESDAY                  WEDNESDAY

week  20 min. at RPE 5     30 min. at RPE 5 (In a   Off
1                          time crunch? Do 2 15-
                           min. bouts--1 in the
                           morning and 1 in the
                           evening.)
week  25 min. at RPE 5     15 min. at RPE 5; speed  25 min. at RPE 5; do
2                          interval (30 seconds at  Strength Moves
                           RPE 7, then 30 seconds
                           at RPE 5, alternating
                           for 5 min.)
week  30 min. at RPE 5;    20 min. at RPE 6,        10 min. at RPE 5; do
3     do Strength Moves    followed by 20 min. at   strength interval
                           RPE 5 (Time crunch? Do   (10 deep walking
                           20 min. at RPE 6 in the  lunges, then walk
                           morning and 20 min. at   briskly at RPE 6 for
                           RPE 5 in the evening.)   1 min.; repeat 4
                                                    times); 10 min. at
                                                    RPE 5; speed
                                                    interval (1 min. at
                                                    RPE 7, 30 seconds at
                                                    RPE 5; repeat 4
                                                    times); 4 min. at
                                                    RPE 5
week  20 min. at RPE 6,    30 min. at RPE 5-6; do   40 min. at RPE 5-6
4     followed by 20 min.  Strength Moves
      at RPE 5 (Time
      crunch? Do 20 min.
      at RPE 6 in the
      morning and 20 min.
      at RPE 5 in the
      evening.)
week  40 min. at RPE 6     5 min. at RPE 4; 5 min.  5 min. at RPE 5;
5     (Time crunch? Do 20  at RPE 5; 5 min. at RPE  strength interval
      min. in morning and  6; 5 min. at RPE 5; 5    (10 half walking
      20 min. in the       min. at RPE 6; speed     lunges); 5 min. at
      evening at RPE 6.)   interval (1 min. at RPE  RPE 6; strength
                           7, then 1 min. at RPE    interval (10 deep
                           5; repeat 3 times); 4    walking lunges); 5
                           min. at RPE 4            min. at RPE 6;
                                                    strength interval
                                                    (10 half walking
                                                    lunges); 5 min. at
                                                    RPE 6; strength
                                                    interval (10 deep
                                                    walking lunges); 5
                                                    min. at RPE 4
week  35 min. at RPE 6     20 min. at RPE 7; do     5 min. at RPE 5;
6                          Strength Moves; 20 min.  strength interval
                           at RPE 6 (Time crunch?   (10 half walking
                           Do 20 min. at RPE 7 in   lunges); 5 min. at
                           the morning, followed    RPE 6; strength
                           by Strength Moves, then  interval (10 deep
                           do 20 min. at RPE 6 in   walking lunges); 5
                           the evening.)            min. at RPE 6;
                                                    strength interval
                                                    (10 half walking
                                                    lunges); 5 min. at
                                                    RPE 6; strength
                                                    interval (10 deep
                                                    walking lunges); 5
                                                    min. at RPE 4

      THURSDAY         FRIDAY                SATURDAY

week  20 min. at RPE   30 min. or 2 15-min.  Strength Moves
1     5; do Strength   sessions at RPE 5
      Moves (see page
      231)
week  Off              15 min. at RPE 5;     35 min. at RPE 4-5
2                      speed interval (30
                       seconds at RPE 7,
                       then 30 seconds at
                       RPE 5, alternating
                       for 5 min.); do
                       Strength Moves
week  Off              40 min. at RPE 5      20 min. at RPE 6; do
3                                            Strength Moves
week  Off              10 min. at RPE 5;     25 min. at RPE 6; do
4                      speed interval (30    Strength Moves
                       seconds at RPE 7, 30
                       seconds at RPE 5;
                       repeat 5 times); 10
                       min. at RPE 6;
                       repeat speed
                       interval; 10 min. at
                       RPE 5; repeat speed
                       interval
week  Do Strength      40-45 min. at RPE     Off
5     Moves            5-6
week  Off              10 min. at RPE 6;     45-50 min. at RPE 5-6; do
6                      peak interval (5      Strength Moves
                       min. at RPE 5 and 2
                       min. at RPE 7;
                       repeat 3 times);
                       speed interval (1
                       min. at RPE 8 and 1
                       min. at RPE 5;
                       repeat 3 times); 3
                       min. at RPE 4

      SUNDAY

week  15 min. at RPE 5; do 5-min. strength interval (10 half walking
1     lunges [see box on page 233], then walk 10 steps; repeat 5 times)
week  Off
2
week  Off
3
week  Off or optional 1- to 2-hour moderate hike
4
week  25 min. at RPE 6; do Strength Moves
5
week  Off
6