Learning to Run in 13 Weeks: Week 6

Cooling down after your run is an important part of your training schedule. According to The Beginning Runners Handbook: The Proven 13-Week Walk-Run Program * the post-run cool down and stretch is a good way to keep your muscles from tightening and it's the time when you can really work on your flexibility. Your muscles are warm and you'll be able to hold a stretch safely for 30 seconds to 3 minutes. You may find it easiest to stretch an area for 15 to 30 seconds, repeating the stretch 2 to 3 times. Save that 3 minute stretch for problem areas. Always keep in mind that you aren't competing with your running partners. You're only improving yourself. If you can't touch your toes or do the splits, work toward those goals consistently but slowly.

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 6

Day 1: 8-minute warm-up, run 5 minutes, walk1 minute. Do this 8 times. 5-minute cool-down

Day 1: 8-minute warm-up, run 2 minutes, walk 1 minute. Do this 12 times. 5-minute cool-down

Day 1: 8-minute warm-up, run 3 minutes, walk 1 minutes. Do this 10 times. 5-minute cool-down


Week 7

Day 1: 8-minute warm-up, run 10 minutes, walk1 minute. Do this 5 times. 5-minute cool-down

Day 1: 8-minute warm-up, run 3 minutes, walk 1 minute. Do this 10 times. 5-minute cool-down

Day 1: 8-minute warm-up, run 5 minutes, walk 1 minutes. Do this 8 times. 5-minute cool-down


*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!