WALK OR RUN CHALLENGES 

Week 1

Beginner

8,500 steps

Intermediate 

Jog for 1 minute followed by 1 minute power walking for another minute for a total of 30 minutes. 

Advance

3 miles total. Finish each mile in 8 minutes and 30 seconds.

 

Week 2

Beginner

10,500 steps

Intermediate

Jog for 1 minute followed by 1 minute power walking for another minute for a total of 30 minutes.

Advance

3 miles total. Finish each mile in 8 minutes and 30 seconds.

  

Week 3

Beginner

12,500 Steps

Intermediate

Jog for 2 minutes followed by 45 seconds of power walking for a total of 30 minutes

Advance

4 miles  total. Finish each mile in 8 minutes and 45 seconds 

 

Week 4

Beginner

13,00 Steps

Intermediate

Jog for 2 minutes followed by 45 seconds of power walking for a total of 30 minutes 

Advance

6 miles total. Finish each mile in 8 minutes and 45 seconds. 

  

SWIM CHALLENGES

 

Perform these activities during the four weeks of the Challenge:

Beginners

3x 1:00 minute kicks

100 bubbles

5 x Float on back

5 x swim 15 ft

5 x jump from the deck and swim back

Intermediate 

10 min kick

5:00 freestyle

10 min kick

5:00 backstroke

 Advanced

Swim 1500 mts freestyle