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(@B: > ,$ δ1 xL;: h6:  N  S A?index3_01[1]"```@B   ? @B: G p> . 2J: h8CHNKINK 6TEXTTEXTSTSHSTSHZSTSHSTSH6( STSHSTSH^!,FDPPFDPP$FDPCFDPC&FDPCFDPC(SYIDSYID*4SGP SGP 4*INK INK 8*BTEPPLC <*BTECPLC T* FONTFONTt*STRSPLC -nMCLDMCLD-zPL PL 3HWeek 7 Mon: Walk 6 miles at an easy pace Tues: Walk 6 miles at a brisk pace Wed: Cross train: elliptical, bike, etc; 40 minutes; or rest Thurs: Walk 6.5 miles at an easy pace Fri: Walk 6.5 miles at a brisk pace Sat: Cross Train: elliptical, bike, etc: 45 minutes Sun: Rest Week 5 Mon: Walk 3.5 miles at an easy pace Tues: Walk 3.5 miles at a brisk pace Wed: Cross train: elliptical, bike, etc; 35 minutes Thurs: Walk four miles at an easy pace Fri: Walk four miles at a brisk pace Sat: Walk 4.5 miles at an easy pace Sun: Rest Take steps towards an AIDS free future 10K training program Beginning exerciser Week 6 Mon: Walk 5 miles at an easy pace Tues: Walk 5 miles at a brisk pace Wed: Cross train: elliptical, bike, etc; 40 minutes; or rest Thurs: Walk 5.5 miles at an easy pace Fri: Walk 5.5 miles at a brisk pace Sat: Cross Train: elliptical, bike, etc: 40 minutes; or rest Sun: Rest Week 1 Mon: Walk .5 miles at an easy pace; stopping only if necessary Tues: Walk 1 mile without stopping Wed: Cross train: elliptical, bike, etc; 20 minutes, or rest Thurs: Walk 1 mile at a brisk pace Fri: Walk 1.5 miles at an easy pace Sat: Cross train: elliptical, bike, etc; 20 minutes Sun: Rest Week 2 Mon: Walk 1.5 miles at an easy pace Tues: Walk 1.5 miles at a brisk pace Wed: Cross Train: elliptical, bike, etc; 20 minutes or rest Thurs: Walk 1.75 miles at an easy pace Fri: Walk 1.75 miles at an easy pace Sat: Cross train: elliptical, bike, etc; 25 minutes Sun: Rest It s never too late to start exercising, and what better reason to start than protecting your health, and the health of the thousands of New Yorkers that are living with HIV and AIDS. Here you ll find an eight week training program to help you get ready for the big day, the New York City AIDS Walk, May 16, 2010. Now that you have joined the African Hope Committee team, remember to warm up, cool down and drink water when training. Lace up those sneakers and lets get started! Week 4 Mon: Walk 2.5 miles at an easy pace Tues: Walk 2.5 miles at a brisk pace Wed: Cross train: elliptical, bike, etc; 30 minutes; or rest Thurs: Walk 2.75 miles at a brisk pace Fri: Walk 3 miles at an easy pace Sat: Walk 3 miles at a brisk pace Sun: Rest Week 3 Mon: Walk 1.75 miles at an easy pace Tues: Walk 1.75 miles at a brisk pace Wed: Cross train: elliptical, bike, etc; 25 minutes; or rest Thurs: Walk 2 miles at an easy pace Fri: Walk 2 miles at a brisk pace Sat: Walk 2 miles at a brisk pace Sun: Rest Week 8 Mon: Walk 6.5 miles at an easy pace Tues: Walk 5.5 miles at a brisk pace Wed: Cross train: elliptical, bike, etc; 30 minutes Thurs: Walk 3.5 miles at a brisk pace Fri: Walk 1.5 miles at an easy pace Sat: Rest Sun: Race Day! Enjoy your hard work and success! 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