The Dempsey Challenge - A Journey for Hope

Mon Tues Wed Thurs Fri Sat Sun Week 1 Walk* 60 sec jog/90 sec walk = 20 min Walk* 60 sec jog/90 sec walk = 20 min Walk* 60 sec jog/90 sec walk = 20 min Off Week 2 Walk 90 sec jog/2 min walk =20 min Walk 90 sec jog/2 min walk =20 min Walk 90 sec jog/2 min walk =20 min Off Week 3 Walk 2 Reps: Jog 90 secs/Walk 90 secs Jog 3 mins/Walk 3 mins Walk 2 Reps: Jog 90 secs/Walk 90 secs Jog 3 mins/Walk 3 mins Walk 2 Reps: Jog 90 secs/Walk 90 secs Jog 3 mins/Walk 3 mins Off Week 4 Walk 2 Reps: Jog 3 mins/Walk 90 secs Jog 5 mins/Walk 2.5 mins Walk 2 Reps: Jog 3 mins/Walk 90 secs Jog 5 mins/Walk 2.5 mins Walk 2 Reps: Jog 3 mins/Walk 90 secs Jog 5 mins/Walk 2.5 mins Off Week 5 Walk 3 Reps: Jog 5 mins/Walk 3 mins Walk 3 Reps: Jog 5 mins/Walk 3 mins Walk 3 Reps: Jog 5 mins/Walk 3 mins Off Week 6 Walk Jog 5 mins/Walk 3 mins Jog 8 Mins/Walk 3 mins Jog 5 mins/Walk 3 mins Walk Jog 5 mins/Walk 3 mins Jog 8 Mins/Walk 3 mins Jog 5 mins/Walk 3 mins Walk Jog 5 mins/Walk 3 mins Jog 8 Mins/Walk 3 mins Jog 5 mins/Walk 3 mins Off Week 7 Walk Jog 25 Mins Walk Jog 25 Mins Walk Jog 25 Mins Off Week 8 Walk Jog 28 mins Walk Jog 28 mins Walk Jog 28 mins Off Week 9 Walk Jog 30 mins Walk Jog 30 mins Walk Complete the 5k! Off * Walk = comfortable pace for 20 minutes **This routine may need to be adjusted based on conditioning level. If you find the program too strenuous, just stretch it out by repeating weeks as needed. Only move ahead when you feel you’re ready. This training program is for someone that has little or no experience running. If you have not exercised in a long time or if you have any medical conditions, you should see your doctor before beginning an exercise program. Exercise Routine Warm up by completing 5 minutes of brisk walking before a workout. Complete the exercise routine as described in the above chart using your THR (see below). Stretch for 10 minutes after exercising. For optimal conditioning, add some strength training to your routine every other day. How to figure out your THR 220 minus your age = Predicted Maximum Heart Rate (PMHR) THR for older adults and those who haven't been very active: PMHR x 50% = Lower Range of your THR PMHR x 70% = Upper Range of your THR For most others: PMHR x 70% = Lower Range of your THR PMHR x 90% = Upper Range of your THR Example 42 year old 220 - 42 = 178 (PMHR) 178 x .70 = 125      178 x .90 = 160 THR = 125 to 160 beats per minute Things to consider when starting an exercise program If you have any medical conditions or if you have not exercised in a while, see your doctor before beginning ANY exercise routine! Proper footwear is a must! Visit a reputable shoe store. Always warm up with a brisk walk. Space out your tougher workouts. Always end with some walking and then stretching. Listen to your body. If it feels too difficult to move on to the next workout, then repeat weeks as needed. The key is to go at an intensity that allows you to exercise for the duration listed so if it is too difficult, ease up.