Samara Donald is: The Gym Coach

Make the most of your workout!

High intensity run for a Friday

On a plateau? This for a 20 Minute cardio kick in your butt!

  • Walk for 3 min, Run for 5 min @ 6.0 pace
  • Walk for 1 min, Run for 3 min @ 7.0 pace
  • Walk for 1 min, Run for 2 min @ 8.0 pace
  • Walk for 1 min, Run for 1 min @ 9.0 pace
  • Walk for 1 min, Run for 30 seconds @ 10.0 pace
  • Walk for 1.5 minutes to cool down

**REPEAT up to 3 total cycles (60 min)

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This entry was posted on March 27, 2009 by in Uncategorized.
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