After last week's longer running intervals, I noticed that my knees were unhappy for a couple of days. I know from past experience that achy knees are a good indication that it's time for new running shoes. I used to think that it was appropriate to keep sneakers until the bottoms wore out or they fell apart but I have discovered through trial and error that when it comes to running, frugality just doesn't pay. I still shop in the overstock and discontinued area of the my athletic shoe store but I try to replace my shoes every six months -- sometimes more often if my knees start giving me the signal.
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 10
Day 1: 8-minute warm-up, run 30 minutes, walk1 minute, run 30 minutes, 5-minute cool-down
Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 4 times. 5-minute cool-down
Day 3: 8-minute warm-up, run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes. 5-minute cool-down
Week 11
Day 1: 8-minute warm-up, run 40 minutes, walk1 minute, run 20 minutes. 5-minute cool-down
Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 4 times. 5-minute cool-down
Day 3: 8-minute warm-up, run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes. 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!
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