MAC HABITAT

RUN, WALK, RIDE

#MACHABITATTRAINING GUIDE

WEEK 1
5 Minute warm-up walk
Repeat 8 60 Seconds: Jogging
times
90 Seconds: Walking
REGISTER FOR RUN, WALK, RIDE AT:
http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK2
5 Minute warm-up walk
Repeat 6 90 Seconds: Jogging
times
2 Minutes: Walking
REGISTER FOR RUN, WALK, RIDE AT:
http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK3
5 minute warm-up walk
90 seconds: jogging
90 seconds: walking
Repeat 2
times
3 minutes: jogging
3 minutes: walking
REGISTER FOR RUN, WALK, RIDE AT:
http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE
WEEK4
5 minute warm-up walk
3 minutes: jogging
90 seconds: walking
5 minutes: jogging
2 1/2 minutes: walking
3 minutes: jogging
90 seconds: walking
5 minutes: jogging
REGISTER FOR RUN, WALK, RIDE AT:
http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK5
Day 1 5 minute warm-up walk
5 minutes: jogging
3 minutes: walking
5 minutes: jogging
3 minutes: walking
5 minutes: jogging
REGISTER FOR RUN, WALK, RIDE AT:
http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK5
Day2
5 minutes warm-up walk
8 minutes: jogging
5 minutes: walking
8 minutes: jogging
REGISTER FOR RUN, WALK, RIDE AT:
http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK5
Day3
5 minute warm-up walk
20 minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK6
Day1 5 minute warm-up walk
5 minutes: jogging
3 minutes: walking
8 minutes: jogging
3 minutes: walking
5 minutes: jogging
REGISTER FOR RUN, WALK, RIDE AT:
http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK6
Day2 5 minute warm-up walk
10 minutes: jogging
3 minutes: walking
10 minutes: jogging
REGISTER FOR RUN, WALK, RIDE AT:
http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK6
Day3
5 minute warm-up walk
25 minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK7
Day1
5 minute warm-up walk
25 minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE
WEEK7
Day2
5 minute warm-up walk
25 minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE
WEEK7
Day3
5 minute warm-up walk
25 minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE
WEEK8
Day1
5 minute warm-up walk
28minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE
WEEK8
Day2
5 minute warm-up walk
28minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK8
Day3
5 minute warm-up walk
28minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK9
Day1
5 minute warm-up walk
30 minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

WEEK9
Day2
5 minute warm-up walk
30 minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE
WEEK9
Day3
5 minute warm-up walk
30 minutes: jogging

REGISTER FOR RUN, WALK, RIDE AT:

http://machabitat.org/rwr_2017/
 MAC HABITAT
RUN, WALK, RIDE
#MACHABITATTRAINING GUIDE

YOU DID IT!

REGISTER FOR RUN, WALK, RIDE AT:
http://machabitat.org/rwr_2017/