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Try this Fun and Challenging Three Week Running, Cycling, Hiking and Swimming Exercise Program this summer!

Begin all workouts with a five-ten minute warm-up and end it with a five to ten minute cool down bringing your heart rate to the base of your target heart rate zone which is 65 percent of your maximum or a one-two on the ratings of perceived exertion scale which is very light to light exertion!

Week 1:  Try to choose a flat path/trail.

-Begin with the easy pace to warm up the body for five to ten minutes.

-Fitness walk or run for one minute followed by an accelerated pace for two minutes which should briefly cause you to become winded.   Repeat this sequence 10-15 times.

-Perform this sequence M/W and Th/Sat. 

-Choose another activity such as cycling, hiking or swimming.

-Perform the activity at as steady a pace as possible for 30-60 minutes, with no accelerations remaining aerobic throughout on Tuesday and Friday.

-Rest on Sunday or enjoy a recreational activity such as kayaking, water skiing, tennis or golf.

Week 2:  Try to choose a rolling hill path/trail.

-Begin with the easy pace to warm up the body for five to ten minutes.

-Fitness walk or run for one minute followed by an accelerated pace for three minutes which should briefly cause you to become winded.  Repeat this sequence 8-10 times.

-Perform this sequence M/W and Th/Sat.

-Choose another activity cycling, hiking or swimming.

-Perform this activity at as steady a pace as possible for 30-60 minutes, with no accelerations remaining aerobic throughout on Tuesday and Friday.

-Rest on Sunday or enjoy a recreational activity as mentioned above.

Week 3:  Try to choose a very challenging hilly path/trail

-Begin with an easy pace to warm up the body for five to ten minutes.

-Fitness walk or run on a flat for one minute (as flat as possible) followed by a very challenging uphill for five minutes then downhill for one minute.  Repeat this sequence five to six times.  

-The uphill segment of the path/trail should briefly cause you to become winded.  Use the downhill segment to actively recover, but not rest and resume a steady pace once on the flat.

-Perform this hill path/trail on M/W and Th/Sat.

-Choose another activity such as cycling, hiking or swimming.

 -Perform this activity at a steady state pace on Tuesday and Friday for 35-65 minutes.

-Rest on Sunday or enjoy a recreational activity.

Incorporate your muscular strength training program into this program on the lightest cardio days of the week and always perform your myofascial release (i.e. foam rolling) if you are able safely to do so and perform stretching and flexibility following the exertional phases of your program. 

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