The theme for this week is "rest." The past couple of posts mentioned two of author Ian MacNeill's three rules for training (consistency and moderation). Looking at the training schedule for this week, it's pretty obvious that the author thinks rest is important -- this is our easiest week so far!According to MacNeill, rest is key because it gives your body time to adapt to the changes you are creating through your physical efforts. These recovery periods are as important as other aspects of your training and should be part of your schedule. (Personally, I think this concept should be applied to life in general -- not just athletic training.) Rest means a stronger, more efficient, you.
As mentioned in earlier posts, we're following the gradual running program outlined in the The Beginning Runners Handbook: The Proven 13-Week Walk-Run Program *. Here's the schedule for this week and next.
Week 4 (Easy Recovery Week)
Day 1: 5-minute stretch, run 3 minutes, walk 2 minutes. Do this 8 times. 5-minute stretch
Day 1: 5-minute stretch, run 2 minutes, walk 2 minutes. Do this 7 times. 5-minute stretch
Day 1: 5-minute stretch, run 2 minutes, walk 3 minutes. Do this 7 times. 5-minute stretch
Week 5
Day 1: 5-minute stretch, run 3 minutes, walk 1 minutes. Do this 10 times. 5-minute stretch
Day 1: 5-minute stretch, run 2 minutes, walk 1 minute. Do this 10 times. 5-minute stretch
Day 1: 5-minute stretch, run 3 minutes, walk 1 minute. Do this 9 times. 5-minute stretch
*A few words about The Beginning Runner's Handbook. The 13-week program doesn't appear until page 151 because the authors (Ian MacNeill and the Sport Medicine Council of British Columbia) thought it was important to start with topics like moderation, choosing good shoes, training mind & body, pregnancy, cross-training, technique, diet, injuries and stretching. It is probably wise to do some reading of your own before you launch into this new exercise program. Please make sure you're healthy and ready for action and then join us!
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