3 Miles in 30 Days Running Program

This running program consist of three main parts, first fat burning this program will for sure burn fat. Second endurance you will have a much better breathing pattern during and after this workout over the next 30 days. Third, the shape of your body will change regardless of whatever it looks like now, after 30 days you will see a noticeable difference. Everyday is a 30 minute workout to be complete 4 - 6 times per week. So you will need a stopwatch or a watch if you miss more than three days per week you will need to go back and repeat that week. But whatever you do do not give up.

DAY #1 Though DAY #4 n#1) Walk for five minutes, and then jog for 1 minutenn#2) walk for five minutes, and then jog for two minutesnn#3) walk for five minutes, and then jog for two minutesnn#4) walk for four minutes, and then SPRINT for 8 secondsn n#5 walk for two minutes to cool down.

DAY 5 Through DAY 9nn#1) walk for four minutes, and then jog for two minutesnn#2) walk for four minutes, and then jog for three minutesnn#3) walk for three minutes, and then jog for three minutesnn#4) walk for three minutes, and then jog for three minutesnn#5) walk for two minutes, and then SPRINT for 10 secondsnn#6) walk three minutes for cool down.

DAY 10 Through DAY 13nn#1) walk for three minutes, then jog for three minutesnn#2) walk for two minutes, then SPRINT for 15 secondsnn#3) walk for two minutes, then SPRINT for 15 secondsnn#4) walk for two minutes, then SPRINT for 10 secondsnn#5) walk for two minutes, then SPRINT for 10 secondsnn#6) walk for two minutes, then jog for three minutesnn#7) walk for two minutes, then jog for three minutesnn#8) walk for two minutes, then jog for two minutesnn#9) walk two minutes for cool dow

DAY 14 Through DAY 17nn#1) walk for three minutes, then jog for six minutesnn#2) walk for three minutes, then jog for four minutesnn#3) walk for two minutes, then jog for three minutesnn#4) walk for two minutes, then jog for three minutesnn#5) walk for one minute, then jog for one minutenn#6) walk for two minute cool dow

DAY 18 Through 21 nn#1) walk for three minutes, then jog for eight minutesnn#2) walk for three minutes, then jog for six minutesnn#3) walk for three minutes, then SPRINT for 15 secondsnn#4) walk for two minutes, then SPRINTS for 15 secondsnn#5) walk for two minutes, then SPRINT for 10 secondsnn#6) walk for two minute cool dow

DAY 22 Through 24 nn#1) walk for two minutes, then jog for ten minutesnn#2) walk for two minutes, then jog for eight minutesnn#3) walk for one minutes, then jog for two minutesnn#4) walk for one minute, then jog for one minutenn#5) walk for two minutes cool dow

DAY 25 AND DAY 26nn#1) walk for one minute, then jog for sixteen minutesnn#2) walk for two minutes, then jog for ten minutesnn#3) walk for as long as you need for cool dow

DAY 27 AND 28 nn#1) walk for one minute, then jog for twenty minutesnn#2) walk for two minutes, then SPRINT for 15 secondsnn#3) walk for one minute, then SPRINT for 15 secondsnn#4) walk for one minute, then jog for three minutesnn#5) walk for two minutes for cool dow

DAY 29

JOG FOR 30 STRAIGHT MINUTES EASY do not over do it just a nice easy pace.

DAY 30

JOG FOR 30 STRAIGHT MINUTES AGAIN BUT TIME PUT MORE INTO IT, AT THIS POINT YOU SHOULD BE AT THE THREE MILE IN 30 MINUTES.

Dale Dupree