Here is the 4th phase of the run/walk program, on your way to running 20 minutes straight. However, I have clients who never reach 20 minutes but are running 2 to 5 minutes at a time. You can also shorten the program by doing two weeks in one week. It is up to you what you want your goal to be with this running schedule.
Here is the 4th phase of the run/walk program, on your way to running 20 minutes straight. However, I have clients who never reach 20 minutes but are running 2 to 5 minutes at a time. You can also shorten the program by doing two weeks in one week. It is up to you what you want your goal to be with this running schedule.Week 13 Walk 8 minutes Run 1 minute 30 sec/walk 30 sec 10 times walk 2 mins
Cool-down 2 minutes
Week 14 Walk 8 minutes Run 2 minutes/walk 45 seconds 6 times walk 5.5 mins
Cool-down 2 minutes
Week 15 Walk 6 minutes Run 2 minutes/walk 45 seconds 8 times walk 2 mins
Cool-down 2 minutes
Week 16 Walk 6 minutes Run 2 mins 30 sec/walk 45 sec 6 times walk 4.5 mins
Cool-down 2 minutes
All running phases
Thanks for this exercise program...I've been looking for something like this for awhile now!
ReplyDeleteThanks Jamie and if you know someone who starting a running program, send them to my page.
DeleteI LOVE that you show you to start slowly! I've always been discouraged from running, because I want to get there so quickly. It doesn't work that way!
ReplyDeleteI'm probably doing to start this program next week, Rachel. I need to lose some extra pounds.
DeleteI love this whole series. I've never been a big distance runner...I do okay in a sprint, but I'd love to get better at running over a longer period of time. This program seems manageable.
ReplyDeleteThanks for stopping by.
Deleteyou always make sure that no one has an an excuse not to work out! Great progressive post for any novice runner...
ReplyDelete