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Day 20
Jogging with walking intervals

Warm-up: start walking for three to five minutes.
If you are a beginner, alternate between jogging for 30 seconds and 1.5 minutes of walking. If you are at an intermediate level, alternate between 1 minute of jogging and 1 minute of walking. If you are advanced, alternate between 2 minutes of jogging and 1 minute of walking. Adapt the duration and intensity of your intervals according to your condition. Measure the speed of your jogging sequences to reach the prescribed intensity.

Consult our blog to discover a few easy tips to start off on the right foot, stay motivated and avoid injuries.

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Heart Rate
60% to 85% Max HR
Moderate to high
30 minutes
Intervals are an excellent way of strengthening your cardiovascular system. It’s also a great way to start running! Get yourself a stopwatch and go!

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Karine Larose
Kinesiologist and Director of Communications at Nautilus Plus, fitness columnist and motivational trainer. Karine is the author of several books on adopting healthy lifestyle habits and the star of '30 minutes par jour pour Vivre Plus' a series of best-selling exercise DVDs.