Week Sunday Monday

Week 1 2 km. walk 5 km. walk

Week 2
Week 3
Week 4
Week 5
Week 6
Week 7

Tuesday -
Week Monday Saturday Sunday
Friday
Week 1 1.6 km. Rest Rest 2 km.
Week 2 Rest Rest 3 km. 4 km.
3-min Warm-up 3-min Warm-up 3-min Warm-up
3 km. Fartlek Interval 4 km. Fartlek Interval 5 km. Fartlek Interval
Week 3 Rest
7-min HIIT
3-min Cooldown 3-min Cooldown 3-min Cooldown
3-min Warm-up 5-min Warm-up
4 km. Fartlek Interval 5 km. Fartlek Interval
Week 4 Rest Rest
7-min HIIT
3-min Cooldown 5-min Cooldown
3-min Warm-up 3-min Warm-up 5-min Warm-up
5 km. Fartlek Interval 5 km. Fartlek Interval 5 km.
Week 5 Rest
7-min HIIT
3-min Cooldown 3-min Cooldown 5-min Cooldown
3-min Warm-up 5-min Warm-up
5 km. Fartlek Interval 8 km.
Week 6 Rest Rest
7-min HIIT
3-min Cooldown 5-min Cooldown
3-min Warm-up 3-min Warm-up 5-min Warm-up
8 km. Fartlek Interval 8 km. Fartlek Interval 10 km.
Week 7 Rest
7-min HIIT
3-min Cooldown 3-min Cooldown 5-min Cooldown
3-min Warm-up 5-min Warm-up
10 km. Fartlek Interval 10 km.
Week 8 Rest Rest
7-min HIIT
3-min Cooldown 5-min Cooldown
* Warm-up includes Jumping Jacks, High Knees, Butt Kicks. Cool-down includes Side Hamstring
Stretch, Shoulder Stretch, and Overhead Triceps Stretch. At resting days, it is possible to walk
occasionally for at most a kilometer. Easy and Hard days are represented by the distance to walk.
* This is an 8-week plan with a progressive addition of distance. It is expected that during Tuesdays
to Fridays, are Rest days for academics.
* The schedule in bold are what’s required for this week (plan for the current and next week). For
reference, the plan is extended.
 Tuesday -
Week Monday Saturday Sunday
Friday
Week 1 1.6 km. Rest Rest 2 km.
Week 2 Rest Rest 3 km. 4 km.
3-min Warm-up 3-min Warm-up 3-min Warm-up
3 km. Fartlek Interval 4 km. Fartlek Interval 5 km. Fartlek Interval
Week 3 Rest
7-min HIIT
3-min Cooldown 3-min Cooldown 3-min Cooldown
3-min Warm-up 5-min Warm-up
4 km. Fartlek Interval 5 km. Fartlek Interval
Week 4 Rest Rest
7-min HIIT
3-min Cooldown 5-min Cooldown
* Warm-up includes Jumping Jacks, High Knees, Butt Kicks. Cool-down includes Side Hamstring
Stretch, Shoulder Stretch, and Overhead Triceps Stretch. At resting days, it is possible to walk
occasionally for at most a kilometer. Easy and Hard days are represented by the distance to walk.

WORKOUT JOURNAL

Week #

A. General Data

Name: John Laurence P. Elambayo Date:

Workout Brisk Walking Resting Heart Rate
Type (RHR)
Training Target Distance (km) 7
Heart Rate
(THR)
Distance Number of Steps
Covered
 (km)
Pace Total Distance
(min/km) Covered (km)
Time Started Time Ended
Total
Workout
Time (Time
Ended –
Time
Started)

B. Screenshots:

Selfie Warm-up Actual Workout

Cool-down App Screenshot

C. Short Reflections (Include Level/Perception of Effort/Difficulty):