Training Tip #4: Run/Walk Progression:
For those of you who are run/walking and desire to progress to running for 30 minutes without stopping, I am providing the following information on a run/walk program. The idea is to track the time that you run and walk and build strength gradually through the weeks until you can run for 30 minutes without stopping. (You may need a watch that has a chronograph to track your time.)
Here is the program; it’s taken from the Runner’s Word Complete Book of Running, however I have revised it to meet our needs.
The total program covers 16 weeks and each workout is 30 minutes in length. (Depending on your present fitness level you may need to begin at week 5 versus week 1.) With this program, it is intended that you complete 3-4 workouts per week. (Note that we currently have 18 more weeks of training until event day.)
· Week 1: Run 2 min. and walk 4 min. Complete 5 cycles.
· Week 2: Run 2 min. and walk 4 min. Complete 5 cycles.
· Week 3: Run 3 min. and walk 3 min. Complete 5 cycles.
· Week 4: Run 3 min. and walk 3 min. Complete 5 cycles.
· Week 5: Run 4 min. and walk 2 min. Complete 5 cycles.
· Week 6: Run 5 min. and walk 2-½ min. Complete 4 cycles.
· Week 7: Run 5 min. and walk 2-½ min. Complete 4 cycles.
· Week 8: Run 6 min. and walk 4 min. Complete 3 cycles.
· Week 9: Run 6 min. and walk 4 min. Complete 3 cycles.
· Week 10: Run 7 min. and walk 3 min. Complete 3 cycles.
· Week 11: Run 8 min. and walk 2 min. Complete 3 cycles.
· Week 12: Run 9 min. and walk 2 min. Complete 2 cycles and then run 8 minutes.
· Week 13: Run 9 min. walk 1 min. Complete 3 cycles.
· Week 14: Run 13 min., walk 2 min. Complete 2 cycles.
· Week 15: Run 14 minutes, walk 1 minute. Complete 2 cycles.
· Week 16: Run 30 minutes
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