Week 1 -- Build Your Fitness Routine

Week One Workout Schedule

Week1	Location	Workout	Core
Mon.  June 10	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners:   Run 3/ Walk 3 x 5 Year 2: 2-3 mi Year 3+: 3-6mi (easy)	Beginners: 10 p-ups, 20 crunches, plank 30 sec x2
Tues. June 11	Oregon Pool: 12:00 – 1:00    (cost: $1.50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Wed. June 12	Captains' Practice:  Lake Farm Park  7:00pm – 8:30pm	Beginners:   Run 3/ Walk 3 x 5 Year 2: 2-3 mi Year 3+: 3-6mi (70%)	See Monday
Thurs. June13	Oregon Pool: 12:00 – 1:00    (cost: $1.50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Fri. June 14	Run at home	Beginners:   Run 3/ Walk 3 x 5 Year 2: 2-3 mi Year 3+: 3-5mi (easy)	See Monday
Sat. June 15	Run at home	Beginners:   Run 3/ Walk 3 x 5 Year 2: 2-3 mi Year 3+: 3-6mi (70%)	See Monday
Sun.  June 16	REST