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ECO RACE
Always striving to be Community Contributors, The American School Foundation of Guadalajara A.C., ASFG Green, and the PE & Sports department invite you to participate in the 2K, 5k & 10K Eco Race 2023 on Sunday, September 10, starting on campus at 7:00 a.m. A green market will accompany the race. Our goal is to promote a healthy lifestyle through physical activity and a healthy planet through environmental awareness. It will be a great experience for all!
To prepare for the 2K, 5K or 10K Eco-Race 2023, which will take place on September 10, ASFG Sports teachers suggest the below 7-week running program.
A medical checkup is important. If you have not been physically active a visit to your doctor is suggested before you make this commitment to training.
Important tips
- Shoes – Your running shoes must be comfortable. Use the shoes you have trained in on the race day.
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Your pace must be challenging but not so hard that you can’t keep a conversation while running. If you
use a heart monitor your rate must be between 60% and 70%. If you do not know how to calculate this
percent without a heart monitor feel free to ask any PE teacher for help.
- By completing this program, you will be able to run 40 minutes continuously.
- Stretching is important at the beginning and at the end of your workout.
Week |
Session 1 |
Session 2 |
Session 3 |
1 |
Walk 2 minutes, jog 2 minutes for a total of 24 minutes. |
Walk 2 minutes, jog 2 minutes for a total of 24 minutes. |
Walk 2 minutes, jog 3 minutes for a total of 25 minutes. |
2 |
Walk 1 minute, jog 3 minutes for a total of 24 minutes. |
Walk 1 minute, jog 3 minutes for a total of 24 minutes. |
Walk 1 minute, jog 4 minutes for a total of 25 minutes. |
3 |
Walk 1 minute, jog 4 minutes for a total of 25 minutes. |
Walk 1 minute, jog 4 minutes for a total of 25 minutes. |
Jog 10 minutes, walk 2 minutes for a total of 22 minutes. |
4 |
Jog 8 minutes, walk 2 minutes for a total of 30 minutes. |
Jog 10 minutes, walk 2 minutes for a total of 36 minutes. |
Jog 20 minutes. |
5 |
Jog 10 minutes, walk 1 minutes for a total of 33 minutes. |
Jog 10 minutes, walk 1 minutes for a total of 33 minutes. |
Jog 25 minutes. |
6 |
Jog 25 minutes. |
Jog 25 minutes. |
Jog 35 minutes. |
7 |
Jog 30 minutes. |
Jog 20 minutes. |
Jog 40 minutes. |
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