Well, it's week 7 and this is the week that I have been a little worried about. It's the week that we suddenly have to run for 10 minutes straight -- twice as long as any other week.My little gang and I have just come in from our Sunday night run and, honestly, it went pretty well! We've been lucky that our summer weather -- including tonight -- has been unusually pleasant. Running in the cooler evening temperatures has helped as well. But the 10-minute run was still surprisingly do-able. I hope you have the same experience.
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 7
Day 1: 8-minute warm-up, run 10 minutes, walk1 minute. Do this 5 times. 5-minute cool-down
Day 2: 8-minute warm-up, run 3 minutes, walk 1 minute. Do this 10 times. 5-minute cool-down
Day 3: 8-minute warm-up, run 5 minutes, walk 1 minutes. Do this 8 times. 5-minute cool-down
Week 8 (easy recovery week)
Day 1: 8-minute warm-up, run 10 minutes, walk1 minute. Do this 4 times. 5-minute cool-down
Day 2: 8-minute warm-up, run 3 minutes, walk 1 minute. Do this 8 times. 5-minute cool-down
Day 3: 8-minute warm-up, run 5 minutes, walk 1 minutes. Do this 7 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!
3 comments:
I am impressed with the way you are tackling your running experience. Some think you can just jump into something full force. But, that can result in getting hurt or getting discouraged right off the bat, which in turn could cause you to give up before you get to enjoy your new found pleasure.
My long trek across Spain takes the same kind of training. Starting slow and working up to longer hikes and more weight in the backpack each time.
Keep up the good work.
Enjoy life
Rita
Hi
I think your site is great. I was wondering if you wanted to do a link exchange. If you can add me to your blog roll. My site is: www.lexiyoga.com
Thanks
Hope to hear from you soon
Lexi
@Rita You're doing a great job with YOUR training and I love you pictures!
@Lexi Thanks for the suggestion and you have a nice site but I already have a link to the Everything Yoga Blog under "resources" and its feed under "my blog list." Too much of a good thing would be...well...too much.
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