Learning to Run in 13 Weeks: Week 9

Well, today is going to be one of those gross Washington days: 100 degrees and tropical humidity. Just thinking about the run schedule for this evening is making me reach for a glass of water. I may just head off to the nice, cool gym and use their lovely treadmill to put in my time. Yeah, yeah, I'm a wimp.

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 9

Day 1: 8-minute warm-up, run 10 minutes, walk1 minute, run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 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 15 minutes, walk 1 minutes. Do this 3 times. 5-minute cool-down


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


*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!