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February 07, 2005

Goal: 10 Weeks to 20 Minutes



TEN-WEEK PYRAMID BEGINNER RUNNER'S PROGRAM
     
WEEK RUN-WALK RATIO (MINUTES) TOTAL RUN TIME
1 Run 1-1-2-2-1-1 (2-minute brisk walk breaks between runs) 8
2 Run 1-1-2-3-2-1 (2-minute brisk walk breaks between runs) 10
3 Run 1-2-3-3-2-1 (2-minute brisk walk breaks between runs) 12
4 Run 2-5-5-3 (1 1/2-minute brisk walk breaks between runs) 15
5 Run 2-5-8-3 (1-minute brisk walk breaks between runs) 18
6 Run 2-3-10-3 (1-minute brisk walk breaks between runs) 18
7 Run 4-12-4 (1-minute brisk walk breaks between runs) 20
8 Run 3-14-3 (1-minute brisk walk breaks between runs) 20
9 Run 2-16-2 (1-minute brisk walk breaks between runs) 20
10 Run 20 minutes nonstop 20
Warm up with 5 to 10 minutes of brisk walking. Cool down with 5 to 10 minutes of slow walking. Run segments at a conversational pace.
     
From: The Runner's Handbook, by Bob Glover with Jack Shepard and Shelly-lynn Florence Glover.

Posted by Cara at 07:51 AM | Comments (1)