Friday, August 22, 2008

Running!

The 10 week program I would like to try from Runner's World..

I tried 30 mins of walk 3 run 2 which was apparently ahead of what I was supposed to be doing, so I'm opting to walk for 30 the next few days and then on Monday re-start the whole running thing. :)

our 10-Week Training Plan

The following running schedule was created by Budd Coates, Health Promotions Manager at Rodale Inc., who instructs a corporate beginning running program. Coates has taken nonrunners and, in 10 weeks, helped them reach their goal of running the 3.5-mile Chase Corporate Challenge.

Before you start with this schedule, get your legs ready with eight days of walking: walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with week 1.

Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.

10-WEEK TRAINING SCHEDULE

Week 1
Run 2 minutes,
walk 4 minutes.
Repeat 5 times.

Week 2
Run 3 minutes,
walk 3 minutes.
Repeat five times.

Week 3
Run 5 minutes,
walk 2.5 minutes.
Repeat four times.

Week 4
Run 7 minutes,
walk 3 minutes.
Repeat three times.

Week 5
Run 8 minutes,
walk 2 minutes.
Repeat three times.

Week 6
Run 9 minutes,
walk 2 minutes.
Repeat twice, then
run 8 minutes.

Week 7
Run 9 minutes,
walk 1 minute.
Repeat three times

Week 8
Run 13 minutes,
walk 2 minutes.
Repeat twice.

Week 9
Run 14 minutes,
walk 1 minute.
Repeat twice.

Week 10
Run 30 minutes.

Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.

1 comment:

James said...

Mary, I see you posting on AmP all the time...this post has me convinced you should check out my blog www.slave2freedom.com/blog

"Nutrition & Addiction From an Eternal Perspective"

In Christ,
James